10 New Uses for Zucchini

Got zucchini? Make the most of this prolific veggie, with easy and healthy main dishes, sides and yes, even dessert.










Cheesy Zucchini Rice
Mix shredded zucchini (2 medium) and 1 cup of part-skim cheddar cheese into just-cooked brown rice; the residual heat will steam the squash and melt the cheese, creating a healthy and tasty side dish.


Zucchini Ribbon Salad
Use a vegetable peeler to shave long, thin strips of zucchini (stop when you reach the seedy inner core). Toss with lemon juice, olive oil and a pinch of salt and pepper for a bright-tasting, no-cook salad. Read More ›

What Does 300 Calories Look Like?

Quality and quantity often face off in the battle of the bulge.

Do you choose the smaller, more calorie-dense meal or the larger, less calorie-dense meal?

Do you splurge on a cupcake or stick with your snack of yogurt, granola and berries?

What if we told you that you didn't have to choose? You can have it all--a filling, healthy meal--for only 300 calories! Read on to find out how choosing healthier, more nutritious foods--at home and away--means you can eat much more food and still lose weight.

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Have You Found Your Inner 'Normal Eater'?

One of the goals of making a “lifestyle change” (as opposed to going on a diet) is to develop a healthy relationship with food and eating that feels normal, comfortable, usually enjoyable, and relatively easy to maintain over time.

No elaborate eating rules, no worries about “good” foods and “bad” foods, no guilt feelings or verbal self-abuse for breaking the rules, no getting obsessed with weigh-ins or calorie counting, no restricting your social life so you can avoid people/situations that might make you blow your diet. Just a little common sense, some basic nutritional knowledge, and a willingness to trust your body to make up for your occasional dietary “mistakes” and balance out your calorie and nutrient intake over time to match your needs.

According to this article, this desirable state is called “normal eating,” and it’s something all of us can achieve by simply eating when we’re hungry, eating the things we like, and stopping when we’re satisfied.

But just how realistic is this notion, especially for those of us who struggle with maintaining a healthy weight? Can things really be this simple?

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Quick & Healthy On-the-Go Snack Recipes

You know the drill – by the time the late afternoon rolls around, you’re starving and the office candy jar starts looking better and better. Save yourself the temptation and try one of these simple, healthy, and satisfying portable snack ideas instead.

A bonus: not driving home starving means much less temptation to hit the drive through!

• Medium-size fruit (or 1 serving dried fruit) with 1 serving unsalted nuts (any kind)
• Greek yogurt (just store a few in the fridge at work!)
• Medium-size fruit (banana) or veggie (celery, carrots) with 2 TBSP nut butter
  • Tip: try buying the pre-portioned nut butter packets – easier to bring to work than a whole jar, and then you have portion control built in! They are usually sold in 100 calorie packets at the grocery store.
• 1/4 cup hummus with as many chopped veggies as you want (carrots, celery, peppers, etc.) 

If you have a little time one night (or over the weekend), try some of these healthy snack recipes, too. Just make a batch ahead of time and pre-portion them out into baggies or tin foil so all you have to do come morning is grab one and go!
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16 New Ways to Use Protein Powder

Looking for a new way to use protein powder? We've got you covered!

1. Muffins: Try my High-Protein, Low-Sugar Blueberry Muffins! These muffins have 10 grams of protein--and less than a teaspoon of sugar and oil--in each one. Sweet, moist, and delicious, pack one of these tasty treats in your gym bag for a post-workout snack!

2. Pancakes: This sweet breakfast just got a bit healthier, thanks to these protein pancake recipes! These Protein Powder & Wheat Mini Pancakes look especially good.

3. Pudding:  From scratch or from a mix, pudding and protein powder are a perfect pair!
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10 Nutrition Rules You Never Knew

Load up on fruits and veggies. Never skip breakfast. Watch your portion sizes. While you've got a pretty good handle on the healthy eating basics, there are some lesser-known guidelines that could help you lose weight, feel fuller faster and boost the nutrients in your food. "The key is figuring out which ones translate to your lifestyle," says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City.

So here are, 10 quirky tips you've likely never heard before—test them out and determine which work best for you.  Read More ›

10 Ways to Dress Up Scrambled Eggs

At about 70 calories apiece, eggs are a sensible way to get protein into your diet. But eggs aren’t just for breakfast; who hasn’t enjoyed a plate of simple scrambled eggs as a quick and easy dinner?
 
Still, scrambled eggs need a little something extra if you’re going to make a fine meal out of them. Here are 10 ways to take this humble dish from so-so to so good!
 
How to Make Great Scrambled Eggs
In our book, the best scrambled eggs are soft and creamy, not firm and dry. For a single serving of scrambled eggs, warm about 2 teaspoons of olive oil in a nonstick skillet. Use a fork to stir two eggs, just until the yolks are broken up (no need to whisk them silly). Pour the eggs into the skillet; let cook over low heat for a minute and then use a wooden spoon to stir the eggs, creating soft curds.

Gently cook and stir until the eggs until they’re creamy, and take the pan off the heat just before you think the eggs are done (they will continue to cook off-heat). Season with salt and pepper.
 Scrambled Eggs with Beans and Salsa
Warm some canned beans and a bit of diced bell pepper while you’re scrambling your eggs, and top this Tex-Mex favorite with nonfat Greek yogurt and prepared tomato salsa.
 Fried Rice with Egg
Scramble an egg until it’s firm and a little dry, then slice it and add it to your favorite fried rice recipe. We love Chef Meg’s healthy version of fried rice. Read More ›

The Shamrock Shake: Festive Snack or Meal in a Glass?

St. Patrick's Day is upon us, and restaurants everywhere have officially "gone green" (and I don't mean in the environmental sense). Late last month, dining establishments across the nation began transforming foods and drinks into festive shades of emerald in honor of the March 17th Irish holiday. Every year, McDonald's jumps on this bandwagon (or perhaps leads the bandwagon), with their infamous Shamrock Shake, a minty green treat that's only available through March. The drink looks innocent enough in a small size, but how many calories are packed into that 12-ounce cup: 220, 530, 640, or 810?  Read More ›

Do Detox Diets Work? Are They Safe?

Spring is right around the corner, and as I glance around my home, I see that a thorough cleaning is in order.  Dust bunnies are multiplying under my bed, spider webs are glistening on my chandelier, and a layer of dust has settled on all places too difficult to comfortably reach. 

As I strategically plan my upcoming cleaning project, I start to wonder if my body is also in need of a cleaning, so to speak. 

Like many of you, I tend to go into hibernation mode during the winter months.  With less daylight hours and physical work to do outside, along with an influx of sugary treats and comfort foods, my body has been insulated by an added layer of fat. I'm surely not alone in feeling this way, judging from the number of questions we field on the site about detox diets this time of year.

While the idea of cleaning out harmful toxins in your body or removing body fat quickly may sound tempting and even beneficial, is a detox the answer? Read More ›

Quick & Healthy Ways to Fill a Quiche

Whether you serve it for breakfast, brunch, lunch or dinner, quiche can be a healthy, go-to meal that all in the family will enjoy. That is, after you give is a drastic yet easy makeover.

Traditional quiche--with its ingredient list of fatty meats, too much cheese, whole eggs, and heavy cream--should stay away from your kitchen, but a new healthy, flavorful, and versatile quiche will fit right into your healthy eating plan.

Let's compare a traditional quiche recipe with a simple slimmed-down version that will save over 500 calories per serving. Read More ›

The Surprising Benefits of Nut Butter

Nut butters have become popular in the health world in recent years—and for good reason! Nut butter is a great source of healthy fats, which are important for regulating your energy, mood, and even your weight. However, some nut butters also deliver a more unexpected benefit: They're great for your bones! Let's take a look at two of the most popular nut butters--almond butter and peanut butter. Between the two, which one should you choose for better bone health?  Read More ›

5 Foods I Never Feed My Children

One of my biggest priorities as a mom is providing my kids with a healthy diet.  Sometimes I'm met with success (they love vegetables), but other times it's a little more difficult ("Eww!  What is this?!?"). I try to expose them to a wide variety of healthy foods, so that eating this way becomes a normal part of the rest of their lives.  My kids are 6, 4 and 1, and even though I control most of what they eat at this age, I still shake my head at some of the food that's served when I'm not around.  My kindergartner can't go to a Girl Scout meeting, sporting event or even morning snack at school without adults serving her junk food.  So when I'm given the opportunity to bring something, I see it as a chance to show kids that healthy food can taste good.
 
Sometimes I get flak from other parents (including my own) because I don't let my kids order whatever they want at a restaurant or limit the foods I bring into our home.  I don't think I'm denying my children the joys of childhood by not serving them many common "kid foods."  If substituting vegetables for French fries or telling them they can't have the corndog on the menu is the worst thing I do as a mom, I think I'm on the right track.   
 
At the same time, I realize that putting some foods off-limits often makes them the "forbidden fruit," and they can become the food my kids want most.  Just like adults, completely denying yourself the foods you enjoy makes you more likely to binge on them later.  I don't want my child to go crazy at a friend's house because their mom serves chocolate milk and I only serve plain.  My kids get treats and snacks they like, but there are certain foods they will just never get from me.  Recently, I read an article about the top foods nutrition experts won't feed their kids, which inspired me to write this blog.  Wondering what foods are on the "off limits" list for this personal trainer's kids? Read More ›

Smart Strategies to Bust Big Cravings

There's more to healthy eating and weight loss than simply tracking your food. The way you think about food, respond to hunger, and deal with cravings also affects your diet and overall health. Look up ''crave'' in the dictionary and you will find that it means ''to long for; want greatly; desire eagerly.'' So, it makes sense that you don’t usually crave specific foods due to physical hunger; cravings are often complex and happen for a variety of reasons, both physical and emotional. There is a big difference between a craving and actual hunger.

But cravings are not necessarily ''bad.'' They are normal and can have a place in any healthy lifestyle. However, constantly giving in to your cravings can lead to overeating and an unbalanced diet. Learning to satisfy your cravings in a controlled manner will keep your relationship with food in balance. Here are some common scenarios when cravings tend to strike—and how to bust them in a healthy way.
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10 Healthy Ways to Switch Up Mac ‘n’ Cheese

When you think of comfort food, doesn’t macaroni and cheese instantly spring to mind? That melty combination of elbow-shaped pasta and gooey cheese never fails to satisfy. But good ol’ mac ‘n’ cheese can be a high-fat disaster if we’re not careful.
 
What you want is a healthier version of mac ‘n’ cheese. So we’ve assembled a round-up of great recipes with a twist: They’re made with whole-grain pasta to add a boost of healthful fiber, or packed with green veggies, or lightened up with less fat. So you can still have your mac ‘n’ cheese and eat it, too!
Lower-Fat Baked Mac ‘n’ Cheese
This recipe uses fat-free sour cream and low-fat cheese to cut fat and calories. Another smart swap: Using evaporated non-fat milk instead of whole milk to make the cheese sauce. We recommend whole-wheat macaroni here. Read More ›

How Much Sugar is in Your Favorite Fruit?

Fresh fruit boasts a high amount of fiber, water, and a slew of other vitamins and minerals--but it can also come with a good amount of sugar. Even though fruit contains only natural sugars and is a healthy choice in moderation, it's a good idea to watch how much sugar you're taking in regardless of where it comes from. Have you ever wondered just how much of the sweet stuff is found in nature's candy? If you were to choose the fruit with the least amount of naturally-occurring sugar, which would be your best bet: Bananas, apples, or oranges? Read More ›