Tag: the dolce diet

5 Dinners in 30 Minutes or Less

by Nicole Kiley, MSc, RD

Sometimes (most of the time) we have a limited window of opportunity to make dinner. While we would love to prepare and feast on a delicious five-coarse spread, sometimes (most of the time) that just isn’t feasible. No time for Instagram-staged food pics today! We need a recipe that is satisfying, nourishing and simple. Below are 5 Dolce-approved recipes that can be made in 30 minutes or less!

Asian Salmon
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves 6
• 2 lb. wild-caught salmon
• ¼ cup honey
• 2 Tbsp. low-sodium soy sauce
• 1 Tbsp. seasoned rice vinegar
• 2 Tbsp. sesame oil
• 1 Tbsp. freshly grated ginger
• 1 Tbsp. Sriracha (optional)
• Freshly ground pepper, to taste
• 2 green onions, thinly sliced
• ½ tsp. sesame seeds
~ Quick Recipe ~
• Preheat oven to 375 degrees F. Line a baking sheet with foil.
• In a small bowl, whisk together honey, garlic, soy sauce, rice vinegar, sesame oil, ginger, Sriracha and pepper, to taste.
• Place salmon onto the prepared baking sheet and fold up all 4 sides of the foil. Spoon the honey mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
• Place into oven and bake until cooked through, about 15-20 minutes. Open the packet and broil for 2-3 minutes, or until caramelized and slightly charred.
• Serve immediately, garnished with green onions and sesame seeds. Serve with your favorite grain and sautéed veggies!

Italian Chicken Kabobs
Serves 4
• 1 ½ lbs. boneless skinless chicken breast, cut into 2-inch chunks
• 12 skewers
• 2 Tbsp. apple cider vinegar
• 1 tsp. sea salt
• ½ tsp. hot red pepper flakes (optional)
• 1 Tbsp. extra virgin olive oil
• 1 Tbsp. fresh basil, chopped
• 1 Tbsp. fresh oregano, chopped
• 2 garlic cloves, minced
• 2 zucchinis, sliced into rounds
• 1 large red bell pepper, seeded & cut into 2-inch slices
• 1 large green bell pepper, seeded & cut into 2-inch slices
• 7 oz. Portabella mushrooms, cut into chunks (optional)
~ Quick Recipe ~
• The key to the kabob is cut everything so that you can spear it with a stick! You can make this on the grill or in the oven. If using oven, preheat to 350 degrees.
• Whisk apple cider vinegar, 1 tsp. sea salt, and hot red pepper in bowl, followed by olive oil. Add basil, oregano and garlic, and stir. Add in chicken and toss to coat. Let marinate about 15-20 minutes.
• In large pan, sear all sides of the chicken pieces so that when skewered, no raw chicken is touching the veggies.
• Skewer the chicken and all veggies and place on grill, turning occasionally until chicken is cooked through and veggies are browned at edges. If cooking in oven, you’ll need one large (or multiple) baking dish(es).
• Place skewers in baking dishes, brush chicken and veggies with sauce and cook for about 30 minutes or until chicken pieces are cooked through and veggies are browned at edges.
• Whether you’re cooking these on the grill or in the oven, be sure to baste occasionally while cooking. Serve and enjoy!

Parmesan Crusted Chicken w/ Oven Roasted Potatoes & Veggies
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves 4
• 1 ½ pounds red skin baby potatoes
• 1 small red bell pepper, seeded and thinly sliced
• 1 mild green pepper, cubanelle, seeded and thinly sliced
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic
• 1 tsp. crushed red pepper flakes
• 2 Tbsp. avocado oil
• 2 Tbsp. extra virgin olive oil
• Sea salt & pepper
• 2 cups shredded Parmesan (not grated)
• 4, 6 ounce boneless, skinless chicken breasts
• 4 plum Roma tomatoes
• 15 to 20 leaves fresh basil, pine leaves, roll then thinly slice
~ Quick Recipe ~
• Preheat oven to 500 degrees F.
• Cut potatoes into halves or quarters. Cover a large cookie sheet with foil and place potatoes on cookie sheet. Combine with peppers and onions, garlic and crushed red pepper lakes. Coat the potatoes, peppers and onions with extra-virgin olive oil. Season with sea salt and pepper. Place potatoes in oven and roast for 20 to 22 minutes, until potatoes are just tender and peppers and onions are crisp at edges. Toss mixture with tongs, turning potatoes after 15 minutes.
• While potatoes cook, prepare chicken. Roll out a 2-foot piece of waxed paper or foil. Heat a large pan over medium high heat. Pile the shredded cheese on the waxed paper or foil. Season chicken with black pepper. Press the breasts firmly into the cheese. Coat both sides with as much cheese as possible. Add 1 Tbsp. avocado oil to skillet and then add chicken. Let chicken cook for 7 minutes on each side, until cheese forms and even golden casing around tender chicken breasts.
• While chicken cooks, combine chopped tomatoes with basil in a small bowl. Season with salt and pepper. Top chicken with tomato-basil sauce and serve with potatoes, peppers and onions.

Quick Ratatouille
Serves 4
• 2 Tbsp. extra virgin olive oil
• 1 medium onion, dived into ¾-inch pieces
• 2 cloves garlic, minced
• 1 eggplant (1 pound), diced into ¾-inch pieces
• 1 red pepper, diced into ¾-inch pieces
• 1 15 oz. can fire-roasted diced tomatoes, drained
• 2 zucchinis (1 pound), diced into ¾-inch pieces
• 1 tsp. fresh thyme, chopped
• 1 15 oz. can cannellini beans, drained and rinsed
• ¼ cup parsley, chopped
• ½ tsp. salt
• ¼ tsp. pepper
~ Quick Recipe ~
• Heat oil in a large skillet on medium heat. Add onion and sauté for 5 minutes. Add garlic, eggplant, and red pepper; cover and cook for 10 minutes. Mix in tomatoes, zucchini and thyme, cover again and cook for 12 minutes.
• Stir in beans, parsley, salt and pepper, and heat through. Enjoy!

Skillet Orzo with Tuna
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves 4
• 2 Tbsp. avocado oil
• 1 clove garlic, thinly sliced
• 4 green onions, thinly sliced
• 1 14 oz. can no-salt-added diced tomatoes
• ¼ tsp. dried oregano
• 1 ¼ cups orzo
• Dash sea salt and freshly ground pepper
• 1 14 oz. can cannellini beans, drained and rinsed
• 1 green bell pepper, thinly sliced
• 1 can wild-caught tuna, in water – drained
• 1 lemon
• 2 Tbsp. chopped fresh parsley
~ Quick Recipe ~
• Heat oil in large skillet over medium-high heat. Add garlic and half of the scallions and cook, stirring for 1 minute. Add tomatoes and oregano. Cook and stir for 3 minutes. Stir in 2 ½ cups water, orzo, ¼ tsp. salt and pepper to taste. Bring to a boil, then reduce heat to medium-low and stir in beans. Cover and simmer until most of liquid absorbed and the orzo is tender, roughly 10 minutes.
• Add bell pepper and continue cooking, roughly 3 minutes. Sitr in tuna, juice from lemon and parsley. Season with salt and pepper. Top with remaining scallions.

4 Crazy Health Tricks That Really Work

Many methods to improve your health are pretty straightforward: to lose weight, eat less and exercise more; to boost your energy, get more sleep; to prevent dehydration, drink more water. Others, however, are totally counterintuitive. The following tips really do work—but they may leave you scratching your head.

1) Drink water when you’re bloated

When you feel bloated, drinking water sounds as if it would only make matters worse, but it can often help, says James Lee, MD, gastroenterologist with St. Joseph Hospital in Orange, Calif. If you’re on a high-fiber diet, for instance, then your body needs more water to work more efficiently, says Dr. Lee. “Water mixes with water soluble fiber and makes it into a gel like substance. This affects the motility of the gut and reduces the symptom of bloating.” Drinking more water also relieves bloating caused by dehydration. When you’re dehydrated, your body clings to the water your body does have, causing you to puff up.

2)To wear a smaller size, gain weight

Muscle weight, that is. If two women both weigh 150 pounds and only one lifts weights, the lifter will more likely fit into a smaller pant size than her sedentary counterpart. Likewise, a 150-pound woman who lifts weights could very well wear the same size as a 140-pound woman who doesn’t exercise. The reason: Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space, says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. “You can get bigger muscles and get smaller overall if you lose the fat,” he says. “The bulk so many women fear only occurs if you don’t lose fat and develop muscle on top of it.” Cut back on calories and add weight to your workout to lose inches.

3)To eat less, eat more

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it’s more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. “Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs.” Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. “They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall,” she says.

4)Exercise when you’re tired

After a long, exhausting workday, exercising sounds like the last thing you’d want to do, but getting your sweat on will actually energize you. Fatigue along with mood and depression improved after a single 30-minute moderate intensity exercise session, according to a study published in Medicine and Science in Sports and Exercise. “Everything we do uses oxygen, so when you exercise it helps you work more efficiently and you don’t tire as easily,” says Nutting. “You also function better mentally.”

-Health.com

3 Reasons Chocolate is Everything You Need in Your Life

By Amber Lowry, Dolce Diet Intern

Love chocolate? Of course you do. What you probably don’t love is the added sugar and other potential additives found in most conventional chocolates. And being the healthy-minded individual that you are (go you!), you’ve forsaken your love of most chocolate and packed it up into your “doesn’t align with my health goals anymore” box. And yes, we’ve all heard the “dark chocolate is healthy” shtick, but there’s more to the story that you probably haven’t heard.
At the root of chocolate is the cacao tree, or Theobroma Cacao, a term coined by the ancient Greeks meaning “food of the gods.” The beans from this tree are used to make all kinds of chocolate goodies both healthy and conventional. Our collective, undying love of chocolate stems back to ancient peoples like the Greeks and the Aztecs. Back in the 1500s during his overthrowing of the Aztec empire, Spanish conquistador Hernan Cortes regarded chocolate as “the divine drink which builds up resistance and fights fatigue” and that a “cup of this precious drink permits man to walk for a whole day without food.”
Moving forward in history to the 1800s, Thomas Jefferson went as far as to proclaim that “the superiority of chocolate, both for health and nourishment, will soon give it the same preference over tea and coffee in America which it has in Spain.” So basically, without having the science we have today, great minds of the past have known that there is something to chocolate that cannot be ignored for human health and vitality. Here are just three reasons (trust me, there are a lot more) why chocolate isn’t the nutrition villain modern processing and marketing has made it out to be.

Antioxidants

As a society, we are overloaded with oxidative stress, which causes chronic inflammation. This chronic inflammation can be considered a large component of modern health conditions including heart disease, cancer and leaky gut. Antioxidants protect against oxidative stress. Chocolate scores as one of the highest foods on the ORAC scale (oxygen radical absorbance capacity), which is a scale that measures the power of the antioxidant properties of specific foods. Chocolate (cacao) has rates comparable to those of popular antioxidant sweethearts like goji berries and acai berries. According to a meta-analysis published in The British Medical Journal, the antioxidants in cacao are so powerful that they can reduce heart disease risk by 37 percent and stroke by 29 percent.

Performance

Research published in the Journal of Physiology showed that a certain flavonal in cacao known as epicatechin improves mitochondrial function in mice. The same may prove true for humans. Considering that mitochondria are the “energy powerhouse” of the cell, improved mitochondrial functioning equates to more energy, better performance and increased longevity. The study previously mentioned showed that epicatechins are such influential mitochondrial boosters that they increased exercise performance markers by 50 percent compared to the control group. Trying to “rep out?” Turns out muscle fatigue resistance was shown to be increased by 30 percent. If you are trying to increase performance output, high quality dark chocolate is one way to kick those “gainz” (with a Z, of course) into high performance!

Cholesterol

Everyone knows someone with “high” cholesterol. Good news: cacao helps facilitate a beneficial cholesterol profile. The decreased risk of heart disease and stroke mentioned in the first reason is most likely due to the fact that cacao has the ability to lower LDL cholesterol oxidation. While LDL cholesterol is not inherently bad, when a specific type of LDL cholesterol particle is oxidized, it becomes a major contributing factor to heart disease and episodes of stroke. Besides lowering LDL cholesterol oxidation, cacao can also raise your HDL (your “good” cholesterol)!
Your chocolate cravings aren’t just signs of a sweet tooth or willpower weakness. Being healthy is about listening to your body in the most educated way possible, and your body knows what it needs. It just needs you to understand its unique biological language. Remember, we aren’t talking about milk chocolate and chocolate sweetened with sugar. We are dealing with dark chocolate and real cacao. Interestingly, the research shows that milk chocolate provides none of the same beneficial properties of dark chocolate. Stick to the real stuff and get ready, cause The Dolce Diet team is going to be changing the chocolate game very soon!

Amber is a recent graduate of Montclair State University’s Communication and Media Arts program. She has contributed various articles to Whole Foods Magazine as well as Fox News Latino. Passionate about both health and social issues, Amber is currently the co-host of a podcast that aims to educate folks on how to apply ancestral health practices in the modern world. She takes a moderate stance in most areas of life and believes that health is an extremely personal journey that relies on open-mindedness and self-awareness. Her aspirations include earning a master’s degree within the realm of health communication and becoming a French Bulldog mom.

Sources:
Buitrago-Lopez, A., Sanderson, J., Johnson, L., Warnakula, S., Wood, A., Di Angelantonio, E., Franco, O. H. (2011). Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. BMD, 343(d4488), doi: 10.1136/bmj.d4488

Nogueira, L., Ramirez-Sanchez, I., Perkins, G. A., Murphy, A., Taub, P. R., Ceballos, G., Villarreal, F. J., Hogan, M. C., Malek, M. H. (2011). Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle. Journal of Physiology, 589(18), 4615-31. doi: 10.1113/jphysiol.2011.209924

Wan, Y., Vinson, J. A., Etherton, T.D., Proch, J., Lazarus, S. A., Kris-Etherton, P. M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentracions in humans. American Journal of Clinical Nutrition, 74(5), 596-602.

7 Warning Signs That You’re Unhealthy

If you’re living a generally unhealthy lifestyle, you’re probably clued-in. Most of us are aware that we shouldn’t be shoveling garbage down our throats at every opportunity, reaching for sodas, completely ignoring our bodies’ primal urges for exercise — but we do it anyway. And we somehow are able to shut down the nagging voice in the back of our minds that tell us to knock it off and get ourselves into shape.
The message may come from our conscience, or even a doctor; we’ll still pretend that everything is OK. Even if those around us — friends, family, or co-workers — can clearly see that we’re hurting ourselves.
“Unhealthy” is an incredibly vague term, and can really refer to a lot of things. If you’re overweight, you may be considered unhealthy. The same may be true if you’re underweight or simply have a poor diet. But what the word “unhealthy” is truly striking at is that there are some serious concerns to our overall physical and mental integrity. Concerns that need to be addressed, otherwise we may see our lives end years before they should. Or, if we are able to survive, our quality of life could drop significantly.
So, the question becomes how to tell if you’re unhealthy. Again, you probably already know — and the people around you do as well. There are a number of ways that it manifests itself, too — ways that people can tell you’re unhealthy, just by looking or talking to you. Or, in the case that you’re somehow unaware that your choices are harming your health, these manifestations could be a clue — they may present an eye-opening revelation that it’s time for change. Big change.
Here are seven tell-tale signs that you’re unhealthy, and that it’s time to do something about it.
1) Bad Skin
The quality of your skin is a sure-fire way to get a reading on your overall level of health. Of course, some people struggle with skin issues like acne and are otherwise perfectly fine — but skin quality can clue you in to some bigger problems. A poor diet can really impact your skin quality, and if you’re noticing blemishes like stretch marks? That should tell you that something is wrong.
2) Sleep Issues
Can’t seem to fall asleep at night? That can be an indication that some aspects of your life need adjusting. Whether it be that you’re eating the wrong foods, ingesting too much caffeine late in the day, or not expelling enough energy during the day, not being able to sleep presents an issue — which cascades into further issues.
3) Bathroom Problems
Yep, we’re getting down and dirty. Take note of the color of your urine, and even how frequently you’re going No. 2 — those could both provide important insight into the state of your overall health. Since you’re going to ask, your urine should be a pale yellow color — and hopefully odorless. As for your bowel movement frequency, there’s a wide range. But if you’re going regularly, you’re probably fine. And don’t ignore the grimy details during your investigation.
4) Lip Balm Reliance
If your lips are constantly chapped, and you find that you can’t live without lip balm, that’s your body’s way of telling you that something’s wrong. Specifically, your lip condition is an indicator of your vitamin levels. If your lips are chapped, you may be vitamin strapped — so diversify your diet, and get the nutrients you need.
5) Bad Finger & Toenails
If the condition of your lips wasn’t a solid enough indicator, your finger and toe nails can also give you a heads-up if you’re unhealthy. You’re going to want to be on the lookout for ridges, discoloration, and bumps — all of which should be red flags. Your nails can tell you a lot about your overall state of health, so if something is strange, don’t ignore it.
6) Body Temperature Fluctuation
Icy feet and hands aren’t normal. Yes, there could be environmental factors at play, but if you’re consistently finding that your extremities are ice cold, it can be a sign of cardiovascular problems. Specifically, cold hands or feet might mean that you’re having circulation issues, and that your body isn’t getting blood where it needs to go. If this is a chronic issue, have it checked out.
7) A Cloudy Mind
It’s becoming quite clear that our cognitive ability and brain health are closely tied to our physical condition. That means that obesity and elevated levels of body fat can have a significant impact on our ability to think and reason. It’s kind of scary, but also a very promising area of research. So, if you can’t formulate a potent thought, it may be a sign that it’s time to drop some weight.

Best and Worst Foods for Sex

Here are a variety of foods that can put some sizzle—or fizzle—in your sex life.

Strawberries

Best
We’ll say it: Strawberries are sexy. Here’s why. Good circulation is thought to be crucial for sexual functioning in both men and women, and strawberries are rich in antioxidants that benefit your heart and arteries.
What’s more, they’re rich in vitamin C, which along with antioxidants, has been linked to higher sperm counts in men. Try dipping the berries in dark chocolate, which contains methylxanthines that may activate the libido.

Alcohol

Worst
A glass of wine can make you feel relaxed and chatty on a date, and it’s the social lubricant that often gets strangers talking to one another in a bar.
But in reality, alcohol can be one of the worst things for your love life. Too much alcohol dampens sexual desire, decreases arousal and sensitivity, and may lower inhibitions leading to unsafe decisions about sex.

Avocados

Best
These superfruits are rich in vitamin E, which has antioxidant properties, potassium, and vitamin B6, which may prevent or delay heart disease and promote better blood flow.
They’re also a good source of heart-healthy monounsaturated fats. Anything that helps your heart and circulation can also be critical for a healthy sex life. Men with heart disease are twice as likely to have erectile dysfunction because both conditions can result from artery damage.

Almonds

Best
Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction.
Selenium can help with infertility issues and, with vitamin E, may help heart health. Zinc is a mineral that helps produce men’s sex hormones and can boost libido.
Blood flow is important for your sex organs, so choosing good fats, such as the omega-3 fatty acids found in almonds, is a good idea.

Steak

Worst
While meat does provide protein and zinc, meat also tends to be high in saturated fat and cholesterol. A meat-heavy diet is associated with a higher risk of type 2 diabetes, high blood pressure, and heart disease, health conditions that can affect blood circulation and sexual function.
What’s more, a small study published in 2006 in Chemical Senses suggested that eating meat, may result in, ahem, a less attractive body odor. In the study, 17 men ate either a meat or non-meat diet for two weeks and then switched. Women were asked to rate their attractiveness based on smell alone (from armpit pads worn by the men), and they tended to prefer non-meat eaters.

Sweet potatoes

Best
Sweet potatoes are rich in potassium, which helps fight high blood pressure, which is associated with a higher risk of erectile dysfunction.
They’re also rich in beta-carotene, providing the body with vitamin A, which is suspected (but not proven) to be helpful for those with infertility.

Sesame seeds

Best
Zinc is thought to be good for sexual health (it can help testosterone and sperm production in men) and the No. 1 source is oysters. But really, how often do you eat oysters? Another source: Sesame seeds. Mix them into granola or sprinkle them into a healthy stir-fry.

Watermelon

Best
This popular summer fruit is low in calories, but also high in potentially libido-boosting phytonutrients.
In 2008, Texas A&M research suggested that the lycopene, citrulline, and beta-carotene found in watermelon may help relax blood vessels, and provide a natural enhancement for revving up your sex drive.

Fatty foods

Worst
Many fried and fast foods have high levels of “bad fats,” such as saturated and trans fat, which can negatively affect your heart and impede blood flow due to a a build-up of fatty plaque in the arteries.
What’s more, fried potatoes, such as French fries, have been associated (along with other foods) with a greater risk of type 2 diabetes, which is known to cause sexual health problems in both men and women.
The type of oil used to fry the food is key. If it’s fried in partially hydrogenated oil it would have trans fat (worse than saturated fat). If it was fried in a liquid plant oil, the (food) may be very low in saturated fat.

Source: Health.com

8 Kitchen Essentials for Meal Prep

by Meg Pulkrabek MS, RD, LRD

Measuring Cups and Spoons

Start with the basics. Instead of eye-balling ingredients, measuring utensils will help you to control your current home inventory and be more accurate in your recipes. Sometimes, it even helps to have more than one complete set during prep if you are using a certain size frequently.

Cutting Board and Sharp Knives

Remember to prevent cross contamination by cutting fresh produce like fruits and vegetables before any meat items. If possible, use two separate cutting boards for these items.

Wok or Skillet

Oversized kitchen equipment will help you to make everything at once rather then smaller batches. At least a 14” diameter size is great for a wok. This equipment is very helpful for stir fry dishes.

Large Stock Pot

An 8-12 quart pot is a great size to start with for soups, chilis and stews. Freeze any leftovers you may not use right away.

Electric Griddle

You may find that you run out of stove top space quickly. An additional flat space for cooking will help you to save time. This is great for sautéing vegetables and making pancakes.

Storage Containers

The more containers in various sizes for storage, the better. Find containers that are BPA free. It is also helpful to invest in a set that is stackable and is freezer and dishwasher safe. Typically, containers that are square instead of round maximize storage space.

Food Scale

A food scale can help you measure ingredients, which can also help with your budget so you do not over purchase or use your groceries. This is also a great way to learn portion and serving sizes. You may find shortly after using a food scale that you need it less and less, but it is a great introductory learning tool.

BLACKPACK!

When all your meals are prepped, you will need a way to take them with you on-the-go. Get your temperature controlled and insulated Blackpack, here!

The ‘Big 8’ Food Allergies and Alternatives

By Meg Pulkrabek MS, RD, LRD

Food allergies affect as many as 15 million people in the United States, including 1 in every 13 children. That’s almost 5 percent of Americans, and this number is steadily increasing. A food allergy is a reaction your immune system has when it mistakes what is typically a harmless food protein for a threat and goes in for the attack. In this situation, your immune system makes abnormal amounts of antibodies to fight the food that was ingested. The antibodies then release histamines and other chemicals, which triggers an allergic reaction.
As we enter the holiday season, and are preparing food for large groups of people, it is likely that you have a guest with a food allergy. Below are a list of the eight most common food allergies and simple food substitutions!

1. MILK

Milk products include butter, cheese, ice cream, yogurt and pudding. Often, these products are used during baking or as sides and toppings. Soy milk is closest to the properties of cow’s milk, however, many people also have an allergy to soy. (If soy products are also a concern, keep reading!) Some substitutions for milk products are Tofutti (sour cream), So Delicious (milk & ice cream), and Daiya (cheese).

2. SOY

Soy is typically recognized for being in soy sauce and tofu. However, soy is a common ingredient in many products and may be in items you don’t expect. It is important to read ingredient labels, especially on items like packaged mixes, cereals, baked goods, imitation meats, margarine and snack foods. Soy allergies may also commonly pair with a milk allergy. Appropriate milk substitutes with a soy allergy would be almond, coconut, hemp and rice milk. (If tree nuts are also an allergy concern, avoid almond and coconut milk). Substitutions available are Earth Balance Natural Spreads.

3. EGGS

Someone who has an egg allergy needs to be wary of more then just a whole egg that has been scrambled or fried. Egg is used in many items for baking and pre-packaged items in food processing. Egg can be found in sauces, soups, battered food, desserts and even beverages. A replacement when cooking or baking is Ener-G foods egg replacer.

4. FISH & 5. SHELLFISH

Crustacean shell fish is found in crab, lobster and shrimp. Fish can be hidden in items like Worcestershire sauce, Caesar dressings and gelatin. If you are making a meal containing fish, keep all equipment used separate and clean from other dishes to avoid cross-contamination.

6. PEANUTS & 7. TREE NUTS

Tree nuts include almonds, walnuts and pecans. Nuts can be found in baking, snack foods, candy and Asian foods. Sunflower or soy butter products are common alternatives, but keep in mind any soy allergies that may cross over. An alternative for peanuts is Nots-Snacks, which is a sunflower based product.

8. WHEAT

Wheat and gluten allergies are becoming more mainstream and familiar. Gluten is a mixture of proteins found in wheat and related grains like barley, rye and oats. Gluten helps foods maintain their shape, acting as a glue that holds foods together. A gluten allergy is the inability to break down these proteins and can range from mild to severe. Wheat ingredients are commonly used in a variety of products, even in shampoos and household items. Many wheat-free and gluten-free products are now available. Visit Beyond Celiac to learn more about gluten-free baking, cooking and shopping options.

Meg is a registered dietitian living in Fargo, North Dakota. She received her Masters Degree in Nutrition and Exercise Science from North Dakota State University. She is now the owner of her own private nutrition and lifestyle consulting company. Meg had been a competitive swimmer for 12 years and finished her athletic career at the collegiate level. She was also Miss North Dakota International 2014 and is now the co-director of the North Dakota International Pageant System.

4 Ways to Limit Added Sugar

by Mary Spiegelberg and Nicole Kiley, MSc, RD

This year the FDA announced there will be a new Nutrition Facts Label for packaged foods. The new label will reflect public health needs, including the link between diet and chronic diseases. One major update to the Nutrition Facts Label is it now will include the amount of added sugar (in grams).

What is an added sugar? Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits. One good example of this is yogurt. Yogurt naturally contains carbohydrate (sugar), and that’s a good thing. With new labeling laws, consumers will be able to differentiate between what’s naturally occurring and what’s added.
The American Heart Association currently recommends a maximum added sugar intake of 37.5 grams (9 teaspoons) a day for males and 25 grams (6 teaspoons) for females. What does that look like?
Food for thought:
• A 12 oz. soda contains 39 grams of added sugar.
• A 20 oz. sports drink contains 21 grams of added sugar.
• ½ cup applesauce (sweetened) contains 18 grams of sugar, whereas ½ cup unsweetened contains 11 grams (naturally occurring) sugar. That means there are 7 grams of added sugar in the sweetened applesauce.
So how can you limit added sugars?
1. How do you take your morning coffee? Did you know a medium non-fat vanilla latte contains 35 grams of added sugar? If you hold the vanilla, your coffee’s sugar content instantly drops to 19 grams. Start slow, maybe ask for half the pumps of your favorite flavoring as you begin your sugar descent. After you’ve adjusted, cut back to a single pump and eventually you will retrain your taste buds all together!
2. Check the Ingredients! Did you know the ingredients in food products are listed from what is most represented in the food item to least? So if you are buying whole wheat bread and the first ingredient isn’t whole wheat, that may be your first red flag. If sugar is within the first few ingredients, ditch it.
3. Recognize. Manufacturers have become very creative in how they label/name sugar. There are currently over 61 different names for sugar! Consumer confusion much? Some examples are sucrose, high-fructose corn syrup, dextrose, rice syrup, maltose, cane juice, caramel, agave, dextrin, glucose and fruit juice. Unsure what an ingredient is? Google it. Over time you will become more familiar with ingredients and find the brands that best meet your needs.
4. Choose Solid Food First. In addition to containing added sugar, most fruit juices are stripped of the nutritional benefits found in the actual fruit – fiber, phytochemicals (disease protection), vitamins and minerals. In fact, most companies add vitamins back into juice to help it appear nutritionally comparable. Next time you have a craving for something sweet, reach for a fresh piece of fruit. While there is a time and a place for fresh squeezed orange juice (Sunday breakfast anyone?), in general you get way more bang for your buck with an actual orange.

Sources: FDA.gov & Choosemyplate.gov

6 Simple Tips to Motivate Yourself

ONE

Write down your goals and reasons for working towards them. Tape them on your wall, computer or bathroom mirror. Then you’ll be reminded throughout the day and it becomes easier to stay on track and stay focused.

TWO

Cut down on TV. Do you watch it too much? Watch less of what they are doing in TV-land and do more of what you want to do in life.

Three

Don’t fear failure. Instead redefine it as feedback and as a natural part of a successful life. As Michael Jordan said: “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

FOUR

Act like your heroes. Read about them, watch them, listen to them. Discover what they did that was special and what made them tick. But remember that they are people just like us. So let them inspire you instead of looking up at them admiringly.

FIVE

Start slow. Instead of jumping into something at full speed start slow. When you do that your mind will not visualize the task as something hard that you have to do fast, fast, fast. If your mind sees such things guess what often happens? Yep, you don’t get started. Actually getting started, even if it’s at a slow pace, is a whole lot better than not getting started at all.

SIX

Act like it. If you don’t feel motivated or enthusiastic then act like it. The strange thing is that within a few minutes you actually start to feel motivated or enthusiastic for real.

Source

7 Ways to Fall Asleep AND Stay Asleep!

By Nicole Kiley, MSc, RD

1. Limit Caffeine and Alcohol.

While some people metabolize caffeine quickly, others have a slower, more sustained response. To avoid interfering with sleep, avoid caffeine 5 to 6 hours before bedtime. Although alcohol may help one to relax and fall asleep, it also acts as a stimulant and will increase the number of awakenings during the night. Limit both caffeine and alcohol before bed for quality, sustained sleep.

2. Avoid Large Meals Before Bed.

We’ve all been there. Nothing worse than being too full or bloated to fall asleep. Getting home late from work and starving? Before you shovel down your entire refrigerator, slow down, sit at the table and enjoy a sensibly-portioned dinner. Chew foods completely and enjoy the flavor of the meal. Half-way through your meal ask yourself if you are still hungry. By slowing down and becoming more intuitive, you will be able discontinue eating when you are comfortably satisfied and enjoy a great night of sleep!

3. Exercise, But Exercise Earlier.

We all know that exercise is important for stress management and general health, but did you know it also helps with sleep? Studies show that regular exercisers report better quality of sleep than non-exercisers. But, while physical activity is great for managing stress, it also awakens the body. For those who struggle to fall asleep, late night exercise may not be for you. Reschedule your workouts for early in the morning or right after work.

4. Ditch the Electronics Before Bed.

The blue light emitted from technology screens inhibit the production of sleep hormone melatonin. A reduction in melatonin makes it harder to fall and stay asleep. In addition, engaging in electronics before bed can stimulate the brain to stay awake. Prioritize your sleep by setting your phone to silent and disengaging from electronics 60 minutes before bed.

5. Establish a Soothing Pre-Sleep Ritual.

Take a hot shower and change into some unfashionable, cozy clothes. Whatever it is that gets you relaxed, comfortable and sleepy, do it!

6. Remove the Clock! Having trouble sleeping?

Resist the urge to look at the clock! It will only increase anxiety and keep you awake longer. Stay relaxed with your eyes closed and think happy thoughts (no work allowed!).

7. Invest in Blackout Curtains & Manage Fluid Intake.

You’ve finally fallen asleep! Don’t wake up from the disturbing outside light or sensation of needing to pee! By staying proactive with your fluid intake early in the day, you can ease off as bedtime nears. That way once you do fall asleep, you’re there for good!