Why I Support the NYC Soda Ban

Ever since news broke last week about the New York City’s ban on the sale of large sodas (anything over 16 oz), I’ve been surprised by the reactions of those closest to me. I, being someone that has just started a graduate program in public health and plan to work in obesity prevention research and policy making, immediately supported the ban and applauded NYC and Mayor Bloomberg. Yet many of the people who I’m closest to and love dearly (and who I know to be smart, logical, and compassionate people) are against it. They don’t get the reasoning behind it, feel that it’s stupid, feel that it’s pointless, feel that it’s constrictive. I disagree, and here is why…

From what I gather, there are two main camps that have issues with the soda ban—people who drink soda and feel that they are being imposed upon, and those who disagree with the regulation on principle and believe the government shouldn’t restrict individual choice.

To the soda drinkers:

First off, I know you aren’t stupid, and I know that you know that soda isn’t good for you. But just in case, here are a few highlights to remind you why you should maybe think about switching to water…

1. Empty calories- a 12 oz can of Coke or Sprite contains 140 calories, and a 12 oz can of Sunkist or Mountain Dew delivers 170 calories. Even worse, these calories are not registered appropriately by your body, so you don’t get full from them. At least if you eat a candy bar, your body will realize it.
2. High amounts of sugar (and with it, increased Type 2 Diabetes risk)- a 12 oz can of Coke contains 39 g of sugar (which is equal to 2.5 TABLESPOONS of sugar). A 12 oz can of Mountain Dew contains 46 g (almost 3 tablespoons). Again, you’d be better off with a Snickers bar (28 g sugar =1.75 tablespoons)
3. Acid in soda wears away enamel in your teeth and causes cavities

Okay, so let’s say you know all of that, and you still want to drink a soda, and you just can’t/don’t want to limit yourself to a smaller portion size…

With the NYC Soda Ban, there is nothing stopping you from getting TWO 16 oz bottles of soda. Or you can buy a 6 oz drink at McDonald’s and get a refill. However, both of those options requires you, the consumer, to make the CONSCIOUS decision to get more. Making the split decision to upgrade to a large soda instead of a medium while at the drive thru is too simple to do, especially when you are able to do so for only pennies more.

Having to buy two separate drinks also gives you a LOGICAL and HEALTHY point at which to stop drinking! Instead of having a huge soda in front of you that you start mindlessly drinking until it’s all gone, you will have to consciously get up and go get a refill or open up a second bottle. At that point you can evaluate your consumption and decide whether to drink more. One of the great things about this regulation is that it makes people who will still drink soda more aware of how much they are drinking. It isn’t saying don’t drink—it’s saying drink LESS.

To the second camp, the people who think that government should stay out of the free market and that people should be able to buy what they want to buy, let’s imagine a scenario, that although a tad silly, I hope proves a point:

Today, a fair amount of people go the gas station from time to time and buy a standard pack of gummy bears to eat. An average gas station size bag of gummy bears weighs approximately 5.3 oz. Most people don’t eat gummy bears every day-- it’s considered a treat, right? You might mow down a bag every so often, but probably not every day, and definitely not multiple times every day. 

Now imagine that by 2040, nearly half of the US population eats not only a bag of gummy worms everyday, but the equivalent of 3 bags of gummy worms (15 oz worth), all sold in ONE BIG BAG.  And some people really, really like gummy bears and buy a huge bear each day that weights 80 oz.

Some people may only want a 5 oz bag of gummy bears, but have difficulty finding stores that sell such a small portion. So they get a larger bag and find themselves eating the whole thing because it’s just there. Or, maybe they go into a store wanting a 20 oz bag, but find they can get 30 oz for only pennies more (or maybe even the same price), so they upgrade to the larger size. Again, they didn’t really want the extra gummy bears, but they end up eating them because they were essentially free (and let’s face it, they taste amazing).

Now, I think we can all agree that if this was America’s current situation, it would be time to curb the damn gummy bear consumption in this country. There would be no godly reason that someone should be eating that many gummy bears every single day, let alone that someone should even be able to purchase a 80 oz gummy bear. If someone really wants that much gummy bear, they can buy multiple bags, and the Gummy Bear Industry wouldn't be any worse off for it.

Unfortunately, the current soda situation in America is not too far off from the scenario above (and actually, it’s a lot worse situation since soda doesn’t even fill you up like gummy bears do). The gummy bear ounces above are pretty consistent with the soda ounces that are ingested by the average American, both in the past and today. The original McDonald’s fountain drink served in 1955 was 7 oz (which is smaller than the kiddy size served today). A McDonald’s small today is 16 oz, a medium is 21 oz, and a large is 32 oz. Currently, the average amount of soda drank per capita, per day is 15 oz. And 7/11’s current Double Big Gulp is 50 oz—although they once sold a Team Gulp size that topped out at a crazy 128 oz.

In our pretend Gummy Bear obsessed world, it would be time for the government to step up, look out for its citizens, and put an end to the craziness. Instituting a law like the NYC’s Soda Ban wouldn’t stop people from eating gummy bears (it wouldn’t even aim to do so), but it would ensure that portion sizes would be more appropriate, and the healthier choice would become an easier choice. True, people could no longer buy a World’s Largest Gummy Bear or even a 15 oz bag worth, but are they really being hurt by that? They would still have access to smaller 5 oz bags of gummy bears, and those who really wanted to ingest more gummy bears could absolutely do so by buying multiple bags. However, in order to do so, they will have to make a conscious decision to eat more, and they will have to pay more for it-- neither of which I believe is too much to ask.

The NYC Soda Ban isn’t perfect, and it isn’t a cure-all. Yes, people will have to make adjustments to the way they do business and the way they live their lives, but I don’t think that should prevent NYC from trying a very worthwhile policy initiative. In addition, there will have to be a lot of other policies and health education programs implemented to truly make a different in the NYC obesity rates, but a soda ban is one small piece of the puzzle that aims to improve one huge risk factor of obesity.

I know I haven’t given you any hard facts or quoted any research that shows that a soda ban will work, but it exists if you look for it. I didn’t want to present scientific evidence however, because I think to the average person who doesn’t really give a rip about science, and just wants to be able to drink a damn soda, it’ll be lost. Which is absolutely okay. I wholeheartedly think the fundamental reason why we have such an issue with obesity/chronic disease epidemics and why we struggle to beat it is that we have made health too hard to understand, too difficult and confusing to achieve. I hope to change that in some way in my career as a public health professional. If you have questions or rebuttals, feel free to ask/comment/yell. Discourse is what this country needs to solve our nation’s issues, along with compassion and common sense.

I climbed to the top...

March 17, 2012: American Lung Association Fight for Air Climb in Milwaukee, WI

 

Official Time: 11:51 minutes
Official Distance: 47 floors = 94 flights = 1,034 steps

I signed up for this charity climb after my friend Heather expressed interest in training for it together. There was a minimum donation that was required to climb, which was fairly easy for me to accomplish. I got an email a few days prior to the climb with my climb time, which was mercifully late in the day. Check-in was super simple, it took only a few minutes, and it was really well organized. Only complaint is that they ran out of small t-shirts and most of the food by the time we climbed.

They took climbers to the stairs in groups of 20 or so, and then started everyone up the stairs 10 seconds apart. That helped keep congestion to a minimum, however the stairwell was A LOT narrower than I expected it would be, so it was still hard at times to pass people. It was also really muggy and hot, but you can't really fault them for it since it was an unseasonably warm March day, and stairs just aren't built with proper ventilation for physical activity. Lots of people were having trouble breathing, and I quickly realized after a few flights that I would be walking, not running, the stairs. Volunteers were great, and had cheers, water, and fans ready for us when possible.

Personally, the climb seemed to go by really quickly-- I was surprised to find it only took me 12 minutes to finish. I guess I expected it would take a lot longer for some reason. My pace seems SUPER slow though compared to the winning male who finished in 6 minutes... and then he climbed it 5 more times... Crazy! On the other end of the spectrum, I saw a fair amount of people climbing with inhalers or canes, which was also very inspiring to me.

Overall, I HIGHLY recommend trying a climbing event sometime, because it's a unique challenge, and if it's for a charity, that's an added bonus! Personally, I probably won't do this event again, just because it was too long of a drive to Milwaukee for just 12 minutes of event.

After the climb!

Milwaukee Fight for Air Climb 2012

On March 17th, I will be participating in Milwaukee's 2012 Fight for Air Climb. The next day I will be unable to move on my sofa, crippled from just running up 47 floors of stairs, which is equal to 94 flights or 1,034 steps. Or this entire building...

But I don't get to wait until then to start suffering.  Between now and then, I will be getting my body in shape by getting in as many squats and lunges as possible and running myself ragged up as many stairwells as I can find. All in the name of charity!!!

Hopefully I've made you feel guilty/inspired enough, because I need to raise at least $100 as part of my entry. To support me and the American Lung Association's fight against lung cancer, emphysema, asthma, and air pollution, you may donate here at the following link:

http://action.lung.org/site/TR/Climb/ALAUM_Upper_Midwest?px=4803759&pg=personal&fr_id=4760


Thank you and wish me luck!

Asparagus and Mushroom Risotto

Risotto is the perfect meal for nights when you have a little extra time to make dinner and are craving a hot, comforting meal. Although you will have to stand at the stove and continuously stir the rice for about 20 minutes, the resulting creamy texture is well worth the effort. This recipe includes asparagus, mushrooms, and spinach, although you can adapt the recipe to include your favorite vegetables such as peppers, broccoli, peas, tomatoes, or artichokes. You can also try including ham or sausage, and swap the Parmesan cheese for feta or Gorgonzola.

Ingredients:

1 onion, diced
1 tablespoon olive oil
1 cup arborio rice
6 oz white wine (1 normal glass)
3 cups water or broth
10-15 stalks asparagus, cut into thirds
20 mushroom slices
1 cup spinach
Salt and pepper

30 g (about 1/4 cup) freshly shredded parmesan cheese
1 tablespoon butter

Directions:

1. Add olive oil to non-stick pan. Set to medium high heat.
2. Once oil is hot, add diced onions. Saute for 2-3 minutes until they have softened a little.
3. In a seperate saucepan, heat 3 cups water or broth until steaming hot, but not boiling
4. Add rice to pan with onions and mix well. Allow rice to roast for 2-3 minutes. Do not allow rice to develop color.
5. Add wine, 1/2 a cup at a time, to the rice. Stir until wine is fully absorbed.
6. Start adding hot broth or water to the wine 1/2 cup a time. Continue to stir the liquid into the rice and only add more broth or water once the last addition was mostly absorbed (should take a minute or two). This process of adding liquid and stirring should take about 20 minutes (add the vegetables at 10 minutes). Over time, the starch from the rice will start to leave the rice and form a creamy sauce around the rice.
8. Add salt and pepper, butter, and Parmesan cheese and stir well until creamy.

Crockpot Veggie Chili

If you are like most people, you probably find it difficult to cook a healthy meal at the end of a long day. Maybe you feel this way every night, maybe it's only after really stressful days, but everyone feels this way at least once in awhile.

To prepare for those nights where you'd rather call for pizza delivery or stop at the drive-thru, it's important to keep an arsenal of easy and quick dinner options on hand. This super easy, super nutritious, and super cheap vegetarian chili is perfect for days when you already know in the morning that you are not going to want to cook that night. Just throw the following ingredients in a crock-pot, set it to low, and cook for 6-8 hours (or on high from 3-4 hours). Then go to work and return to the smell of good home cooking.

2 (14 oz) can diced or whole tomatoes
1 (15 oz) can garbanzo beans, drained
2 medium to large zucchini, thinly sliced
1 onion
2 stalks celery
1 red bell pepper
1 green bell pepper
1 green chile pepper, diced (no seeds for a milder chili, add seeds for hotter chili)
1/3 cup chili powder
2 cloves garlic, minced
1 tablespoon dried oregano
2 teaspoons ground cumin
1 teaspoon salt

Add a sprinkle of cheese on top if desired

Adapted from All Recipes

Makes 6 servings, 150 calories per serving

My favorite things: Amy's Spinach Feta Pocket

For mornings when I forgot to pack my lunch for the next day and need to quickly grab something nutritious, one of my favorite meal options are Amy's Spinach Feta Pockets. This combination of whole wheat crust, creamy spinach, and feta cheese is a perfect way to get a dose of vegetables into your lunch.

 

Each pocket contains 260 cals, 9g fat, 590mg sodium, 11g protein, and ample amounts of calcium and iron. 83% of the ingredients are organic, and all of them are natural. There is a bit of tofu in here too, which increases the amount of protein, but I promise you can't taste it!

Compare to this:

www.amys.com

My favorite things: Yasso Frozen Greek Yogurt

I enjoy my desserts, so whenever I'm craving a sweet treat, Yasso Frozen Greek Yogurts are on the top of my list as a healthy option.

 

They are super creamy and packed with flavor. Each bar is only 70 calories and contains 6g of protein and 15% of your daily calcium requirement. There is no added sugar or corn syrup in these, which makes these WAY healthier than other "fruit" bars. They come in three flavors: strawberry, raspberry, and blueberry, all of which taste great. They also have a new line of smoothie packs, which are currently at Costco, and hopefully will be coming to more stores soon. Each box of 4 bars retails for a little less than $5, and in the Madison area, I know you can find them at Copps.

See how they stack up against competitors:

Yasso Strawberry Frozen Greek Yogurt Bar: 70 cals, 10g sugar, 6g protein, 15% calcium

Dole Strawberry Fruit Bar: 90 cals, 22g sugar, 0 protein, 0% calcium

Blue Bunny Strawberry Banana Frozen Yogurt, 1/2 cup: 110 cals, 18g sugar, 3g protein, 10% calcium

Find more information at www.teamyasso.com

My favorite things: Rustic Crust Pizza Sauce Packets

This product gets my recommendation because not only is it healthy, but it's also super convenient. I always have a problem using a full can of pizza sauce, so I love how these sauce packets each fit one pizza. Even though they cost more than the average can of pizza sauce, I personally always end up wasting part of a jar, so I reduce waste overall by buying these packets. I buy these at Willy St Co-op, but according to their website, you can also find them at HyVee and Woodman's.

 

The nutrition of this sauce is also very impressive: it contains very natural ingredients: water, tomatoes, olive oil, evaporated cane juice, salt, vinegar, and various spices-- and no corn syrup! Each packet is 80 calories and contains 2.5 g healthy fat, and only 5g sugar and 460g sodium.

Compare it with this similar product:

Old World Pizza Sauce Packs-  80 cals, 2.5 healthy fat, 5g sugar, 460g sodium, no corn syrup
vs.
Boboli Sauce Packs- 100 cals, 0g healthy fat, 16g sugar, 720g sodium, high fructose corn syrup

More info at www.rusticcrust.com

Pumpkin Pie Oatmeal

Well, fall is definitely here in Wisconsin, whether we like it or not. It was pretty darn chilly in our apartment this morning, and immediately upon waking, I wanted to eat something delicious that would warm me up.

Looking through the cupboards, the only thing I could find that fit the bill was oatmeal. Unfortunately whenever I try to make oatmeal, it never fails to turn out as a sticky heap of bland mush that I have to choke down. It's just one of those foods that I have never been able to get right, no matter how hard I try. But it's worth it to keep experimenting, because not only are oats one of the cheapest breakfast foods on the market, but they boast so many amazing health benefits:

• Can reduce levels of bad cholesterol
• Are rich in fiber to fill you up quickly and regulate your blood sugar throughout the day
• Contain antioxidants which help prevent chronic disease such as heart disease and cancer

Determined that I was going to find a way to make oatmeal delicious, I searched the internet and stumbled upon this gem of a recipe for Pumpkin Pie Oatmeal. It was the best oatmeal I've ever tasted, warm and gooey without being mushy, with a crunch topping of sugared walnuts and melted butter. Even my husband who wrinkles his nose at oatmeal willingly ate it after he saw how it turned out.
 
Try it the next time you have a few extra minutes available on a cold fall or winter morning -- you won't be disappointed!

Pumpkin Pie Oatmeal

1 cup old fashioned oats

2 1/2 tablespoons brown sugar

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp salt

1/2 tsp vanilla

1/2 tbsp melted butter

3/4 cup canned pumpkin puree

3/4 cup water or milk

For the topping:

1/4 cup chopped walnuts

1/2 tbsp melted butter

1 1/2 tablespoons brown sugar

1. Preheat oven to 375. Grease 4 individual ramekins.

2. In a medium sized bowl, combine oats, brown sugar, and spices.

3. Melt butter in small bowl in microwave. Add vanilla, pumpkin puree, and water or milk. Whisk until combined.

4. Pour pumpkin mixutre into the bowl of oats. Stir until evenly combined

5. Add oats evenly to ramekins

6. Place ramekins on baking sheet and put into oven

7. Bake for 10 minutes. 

8. Add toppings to each ramekin and continue to bake for an additional 7 minutes

9. Let sit for 5 minutes and serve

Serves 2-4

Adapted from Good Life Eats

Perfect for making studying for the GREs a little less boring!

Spinach Chicken Pizza

Tonight was one of those nights where I just didn't feel like cooking dinner. We just finished cleaning the kitchen, and I really couldn't stand the thought of having to clean it again. Half of our laundry still sat dirty in the hamper, and the last hours of my weekend were winding down. All I wanted to do was call for pizza delivery and sit and wait to be fed. Luckily, I have contingency plans for nights like these.

This recipe for homemade pizza is almost as easy as calling for delivery. To save time, I use pre-made Boboli 100% Whole Wheat Crusts* and pre-portioned sauce packs by Rustic Crust.
The only slightly messy part of this recipe is cooking the chicken, so omit it if you want to make dinner extra easy.

Spinach Chicken Pizza

1/4 lb chicken breast, cubed
1 tbsp Olive Oil
1 tbsp Minced garlic
Salt, pepper to taste
Italian Seasoning
1 pre-made pizza crust*
1/4 cup pizza sauce
1/4 cup Feta Cheese
A few handfuls fresh spinach


1. Preheat oven to proper temperature (450 degrees for the Boboli crust)
2. Add olive oil, salt, pepper, Italian seasoning, and minced garlic to skillet. Heat to medium high
3. Once hot, add chicken and saute until fully cooked and golden brown, about 4-5 minutes
4. Remove skillet from heat
5. Spread pizza sauce over crust in an even layer
6. Cover pizza with spinach and sprinkle with feta cheese
7. Bake in oven until cheese is slightly melted and crust is golden brown on the edges (8-10 minutes for Boboli crust)

*If you have extra time or want to avoid the preservatives, you could choose to make your own dough or buy fresh premade dough from a supermarket or pizza shop

Get into the habit of being healthy!

"Motivation is what gets you started. Habit is what keeps you going."

This quote was printed on my old apartment complex's workout room wall, right in front of the treadmills. I spent a lot of hours staring at that quote as I became a runner in the winter of 2010. I usually didn't give the quote itself much thought, instead concentrating on the shape of one letter or another as I listened to music and ran. Today, out of the blue, this quote came to mind as I ran around my neighborhood, and I was struck how true it had turned out to be for me.

When I first started running in 2010, I had all the motivation in the world-- it was my New Year's Resolution to lose weight that year. I only had about 10 pounds to lose, but it was the same 10 pounds I had been telling myself I was going to lose for years. But this time was different. I was better educated on nutrition and exercise. I had the support of friends and family. And I was getting ready to graduate college in a few months and wanted to be ready for my new life.

I ended up having a lot of success that spring, losing over 15 pounds. However I never got to the point where exercise and proper nutrition seemed natural to me-- it never became a habit. To me, being healthy merely meant struggling to resist doing the unhealthy things I really wanted to be doing.  I only ran because it burned calories, and I only ate vegetables because they were low in calories.

Unfortunately motivation only carries you so far. Once I found myself at my goal weight, my motivation to continue running or have proper nutrition

Since a healthy lifestyle was only the means to an end, and since I had reached my endpoint, there was no reason any longer to struggle to maintain this lifestyle. And over the next couple of months, I backslid, starting 2011 the same as I had 2010, a little overweight and plenty discouraged.

This past spring, I was once again discouraged and motivated enough to start a diet and fitness regimen. To help give myself motivation, I signed up to run a half marathon in August (that's 13.1 miles for you non-runners). Throughout the spring and summer, I trained hard to complete what was, in the eyes of my friends and family, an unbelievable challenge. At times, training was fun. At other times, it was painful and tiring. For the last month of training, I struggled through a leg injury that at one point made me want to stop running for good. But I persevered, and somewhere in the process, running became a habit.

Now, almost 2 months post half-marathon (I did finish it by the way, in 2 hours and 34 minutes), I am still running, even though I have absolutely no motivation. Winter is coming up, so there no bikinis or shorts to fit into any time soon. I don't have any weight to lose. It's cold and dark and rainy outside a lot of the time. Some days I can find absolutely no reason to run, but yet I continue to do it-- and I actually enjoy it. In fact, if I'm too busy to get a run in, I get annoyed and upset. It's become part of my routine, something I expect and look forward to.

The ultimate lesson here is that it's going to take time to fully integrate proper nutrition and exercise into your life. Desire and motivation to change is only the starting point, and the journey from that point to your ultimate goal of being habituated to be healthy may take awhile. But, if you are persistent and open to learning and growing, a healthy lifestyle will eventually become a habit and seem as normal as your unhealthy habits now

Healthy Recipes | Sunny Asparagus

I have a confession to make-- I don't eat enough veggies. Believe me, I know all about the role that the antioxidants, vitamins, and minerals found in vegetables play in preventing chronic diseases such as cancer and heart disease. I get it, really I do. Yet I still, week after week, come up short of the recommended daily intake of vegetables. And it's not that I don't like vegetables. I actually love most of them. So why don't I eat more of them?

It come down to laziness. Sigh. Vegetables, with the exception of baby carrots, aren't portable like fruit (which I have no problem getting enough of). Salads are great, but honestly there are only so many salads a girl can take before she needs a break.

The current recommended intake of vegetables is only 3-5 servings per day. It honestly isn't very hard to meet or even exceed that guideline, if you only make an effort.

1 serving of vegetable equals...

• 1 cup leafy greens, such as spinach or lettuce
• 10 baby carrots
• 5 broccoli florets
• 6 spears asparagus
• 1/2 cup beans, peas, zucchini

So, do as I say and not as I do and start eating more veggies! Try to branch out form the usual broccoli, potatoes, or corn and try kale, artichokes, or sweet potatoes. Have a salad with dinner each night, and switch it up by trying different varieties of lettuce such as Romaine, spinach, or endive. Try adding vegetables to your breakfast by making a pepper and mushroom omelet, or try the following recipe for a gourmet looking meal fit for a lazy Sunday morning.

Sunny Asparagus

1 pound asparagus, with ends snapped off
2 eggs
1 tablespoon butter
2 tablespoons olive oil
Salt and pepper, as needed
Grated Parmesan Cheese, as needed

1. Preheat oven to 500 degrees

2. Place asparagus in a casserole dish in a single layer. Drizzle on olive oil, sprinkle with salt and pepper, and roll asparagus around to evenly coat each spear

3. Place dish into the oven for 10 minutes

4. While asparagus is baking, place butter into medium sized frying pan and heat to medium

5. Once butter is melted, crack eggs gently into pan. Be sure to keep egg whites separated. Cover and cook until whites have set and yolk is still runny (if you prefer a less runny egg, cook a little bit longer)

6. Remove asparagus from oven. Transfer spears to a plate and place fried egg on top of asparagus
7. Sprinkle with Parmesan cheese


Serves 2

Healthy Recipes | Walnut Cauliflower Pasta

To the majority of Americans, a pasta dinner means a comforting plate full of refined spaghetti noodles,  drenched in tomato sauce and topped with processed Parmesan cheese. Simple, delicious, and inexpensive, it's the classic standby meal. Unfortunately, it doesn't provide much nutritional value, other than the lycopene in tomato sauce and the minimal fiber and vitamins found in the noodles.

Rest assured, pasta can be a nutritious meal if you only make a few adjustments to your normal recipe. Start off by making small changes to your next pasta dinner. Try adding some diced onions, peppers, mushrooms, or zucchini to your next spaghetti meal. Once you get a little more adventurous, start experimenting with new pasta dishes with a larger variety of ingredients.

The following recipe is one I highly recommend if you are looking to expand your pasta dinner repertoire.

Healthy Recipes | Dark Chocolate Orange Peels

I have a huge sweet tooth. For me to stay on track with my diet, it's important for me to have a lot of healthy, wholesome dessert options available to eat. Dark chocolate, either alone or with fruit, is one of my favorites.

Besides being incredibly delicious, it offers many health benefits including antioxidants to fight cancer and unsaturated fats to lower blood pressure and cholesterol levels. Chocolates also stimulates endorphin production and contains serotonin which elevates mood.

The higher the cocoa content, the better the health benefit, so I recommend 75% or 85% cocoa. And don't wash down your chocolate with milk-- studies have shown that milk prevents the antioxidants present in chocolate from being absorbed properly by the stomach.

If you have a little extra time on your hands and want a super natural dark chocolate treat, try these candied orange peels. By boiling fresh orange peels in sweetened water, you can turn what is normally thrown away in the garbage into a sweet and chewy jelly, which is delicious when covered in melted dark chocolate.

My favorite things: Wholly Guacamole 100 Calorie Snack Packs

Contrary to popular belief, fat is an integral part of a healthy diet. Fats are used by the body to maintain and build cell membranes and hormones, and proper fat intake has been linked to increased brain, liver, lung, and heart health, along with improved immune functioning. I personally strive to get about 30% of my calories from fat, in order to repair my body after stressing it with exercise, so I am always looking for tasty and healthy way to get fat into my diet.

I am in love with Wholly Guacamole, and their 100 calorie snack packs provide an easy, convenient way to enjoy guacamole, while knowing exactly how many calories you are eating. I pair guacamole with whole grain tortilla chips or vegetables such as carrots or broccoli. I also like to use it as a spread on sandwiches in place of mayo. 

 

Ingredients: Hass avocados and various spices such as jalapenos, vinegar, onion, slat, and garlic. Each pack contains 100 cals, 10 g healthy fat, 3g fiber, 0g sugar, 1g protein, and over 20 vitamins and minerals.

In the same amount of Dean's Guacamole as in 1 Wholly Guacamole Snack Pack: 180 cals, 0g fiber, 2g sugar, 2g protein,  and lots impossible to pronounce filler ingredients.

www.eatwholly.com

Healthy Recipes | Steamed Egg Cups

The incredible, edible egg is a complete nutritional package, evolved to be the sole source of nutrition for a growing creature. A single egg is only 70 calories, yet provides 5 grams of protein and all 9 of the essential amino acids. They also contain choline, which is important for proper body system regulation and may help prevent cancer.

Many people are hesitant to eat eggs because they contain cholesterol. Indeed, the egg yolk does contain about 200 mg cholesterol, which is about two-thirds of the current recommended daily intake.  However, despite media reports, the link between cholesterol and heart disease has not been firmly established, and there is evidence from many studies that disproves the theory that high cholesterol intake leads to heart disease. Unless you have been specifically told by a doctor to avoid choelsterol intake, I suggest you consider including egg yolks in your diet, as the majority of the egg's nutrients are present in the yolk

Here are some easy, healthy ways to incorporate eggs into your diet:

• Scramble them for breakfast with diced peppers and onions
• Bake with spinach and cheese to make light dinner frittata
• Make a western omelet with ham, scallions, and green bell pepper

If you are looking for an egg recipe that is a little out of the ordinary, try steaming an egg. This is a very simple method with little cleanup. Fill a ramekin with a few fillings, crack in an egg, and steam over simmering water. I made mine with leftover cubed ham and roasted red pepper, but the possibilities to adapt this recipe to your tastes are endless, so feel free to experiment with different fillings.

Coconut Date Rolls

There is a point in every single day where I am craving something sweet. Most of the time, I can grab a piece of fruit and take care of my craving, but sometimes I need something a little bit more. In the past, I would stash candy in the house for those occasions, but since starting to eat better, I've needed to find healthier, more natural alternatives. This super simple recipe for coconut date rolls has quickly become one of my go-to recipes. You can often find these pre-made at natural food stores, but in my experience, my homemade creations are better than the store bought ones!

Ingredients:

Adapted from The Green Market Baking Book

2 cups fresh unpitted dates* (I recommend the Medjool variety)

1 cup unsweetened shredded coconut

*It's important to get unpitted dates. I've found pitted dates to be too dried out to form balls properly.

Directions:

1. Pit dates by slicing them lengthwise and removing the pit

2. Chop dates thoroughly with knife. Dates are very sticky, so I prefer to use a knife rather than a blender or food processor

3. Combine chopped dates and coconut in a bowl

4. Form into balls with hands

5. Store in airtight container in refrigerator for up to 1 week

Healthy Recipes | Eggplant Rollatini, Garlic Knots, and Zucchini Sticks

Having a dinner party can be a lot of fun-- but it's also a lot of work! I learned that yesterday night when I hosted a party for my husband's friends. He found out Friday afternoon that a good friend of his was going to be in town for the weekend, so he asked if I wanted to play host and show off my new cooking skills for a few friends. I was excited to take on the challenge-- but also a little stressed since I'd never planned a dinner party before, and I had been given approximately 24 hours advance notice to plan the menu.

After weighing multiple dinner options, I settled on a slightly adventurous menu, that although a little unconventional, ended up being a big hit with both the vegetarians and the meat eaters of the group. We had a lot of laughs, and although my kitchen ended up looking like bomb had exploded in it by the end, I look forward to having friends over again for another party soon!

Parmesan Crusted Zucchini Sticks with Marinara Sauce

Ingredients

Adapted from Closet Cooking

Zucchini Sticks:
2 zucchini

1/2 cup whole wheat Panko bread crumbs (I used Ian's brand)

1 teaspoon oregano

1/2 cup shredded Parmesan

Salt and pepper to taste

1 egg lightly beaten

Marinara Sauce:

Small jar tomato paste

1 tsp oregano

Salt and pepper

Directions

1. Preheat oven to 400 degrees

2. In a small bowl, mix bread crumbs, Parmesan cheese, and oregano 

3. Cut zucchini into sticks. Season zucchini with salt and pepper

3. Dip zucchini spears in egg, and then dip into bread crumb bowl

4. Place zucchini in single later on baking sheet

5. Bake in oven until bread crumbs are golden brown, about 25 minutes. 

6. While baking zucchini sticks, place tomato paste in serving bowl. Add minced garlic, oregano, salt, and pepper. Serve sauce warm. 

Eggplant Rollatini

Adapted from Sprinkles of Parsley

Makes 9 rolls

Ingredients

Eggplant Rolls:

2 large eggplants

1 cup flour

1/2 teaspoon salt

1/4 teaspoon pepper

2 eggs

2.5 cups bread crumbs

Spinach Stuffing:

1 10 oz package of frozen spinach, defrosted and drained

16 oz Ricotta Cheese

1 egg

1/4 cup Parmesan Cheese

1/4 teaspoon basil, oregano, and parsley

1/2 teaspoon salt

1 teaspoon minced garlic

Topping:

1 cup tomato sauce (I used Pomo Doro Tomato Sauce with Basil)

1/4 cup mozzarella cheese

Directions

1. Preheat oven to 400 degrees.

2. Wash eggplant, remove stem, and thinly slice eggplant lengthwise into thin slices (slightly less than 1/4" thick). 

3. In small bowl, place flour, salt, and pepper. In a second bowl, lightly beat the eggs. In third bowl, place bread crumbs.

4. Heat large skillet with 2 tablespoons olive oil over medium high heat.

5. Dip eggplant into the flour mixture, then eggs, then breadcrumbs, making sure to completely cover both sides with each dip.

6. Place eggplant slices into skillet and saute for 1 minute on each side, until bread crumbs are golden brown. Transfer eggplant slices to a plate lined with paper towel.

7. Continue process with all eggplant slices, adding more olive oil to skillet as necessary.

8. While eggplant cools, prepare spinach filling. In a mixing bowl, combine ricotta cheese, egg, Parmesan cheese, oregano, basil, parsley, salt, pepper, minced garlic, and spinach. 

9. With each eggplant slice, spoon 2 tablespoons of spinach filling at one end of the eggplant slice. Roll the eggplant starting at the end with the spinach filling. Place rolls seam side down in a lightly greased 9x13 glass baking dish. Use toothpicks to secure rolls if necessary.

10. Pour 2 tablespoons tomato sauce over each roll and sprinkle with mozzarella cheese.

11. Bake at 400 degrees for 25 minutes uncovered, until cheese starts to brown.

Garlic Knots

Adapted from Oh She Glows

Makes 16 knots

Ingredients

1/2 cup + 1 tablespoon cup very warm water

2 tsp instant dry yeast

1 tablespoon agave nectar
1 tablespoon olive oil 

3/4 teaspoon sea salt

1 tsp dried basil, oregano, thyme, and parsley

1 and 3/4 cups unbleached bread flour

Garlic Sauce:

2 tablespoons butter, melted

3 garlic cloves, minced

1 tsp parsley

2 tsp Parmesan cheese

Directions

1. In a large bowl, mix together dry ingredients (yeast, flour, salt, herbs). In another bowl, mix wet ingredients (agave nectar, olive oil, warm water). 

2. Quickly pour olive oil, agave nectar, and warm water into dry ingredients and mix well.

3. When mixture starts to dry, transfer dough onto floured surface and knead for 3 minutes until it forms into a ball that is no longer tacky to the touch. If it is too dry, add additional olive oil. If it is too wet, add more flour. 

4. Once the ball is properly formed, put it into an oiled bowl, and cover dough ball in olive oil. Cover bowl with a damp towel and let sit for 2 hours.

5. After 1.5 hours, preheat oven to 400 degrees and lightly oil a baking sheet.

6. After 2 hours, punch air out of dough and place onto floured surface. Roll dough out into a rectangle. With a pizza cutter, cut strips in dough approximately 3/4" wide by 6" long. Tie a knot with each strip and place onto baking sheet.

7. Bake in oven for 10 minutes until slightly golden brown on the top. Pour garlic sauce over knots and serve while warm.