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Interested in a personalized Fresh Start? Check out the Services page. April 30th, 2013 FreshStartRD
Looking for a clean, whole food margarita recipe? Here it is. I’ve never been a fan of margarita (or other cocktail) mixes, not only because of the sweet-and-sour mix taste, but because of their ingredients: artificial flavors & colors, as well as high fructose corn syrup. There’s “skinny” mixes out there now, but I’d rather steer clear of the artificial sweeteners too. Even agave syrup can be just as processed as high fructose corn syrup.
Fresh & Clean No-Mix-Required Lime Margarita
Ingredients
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Juice of 1 fresh lime (a citrus press comes in handy here; roll it on the counter before cutting in half)
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2 shots blanco (white) tequila
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1 shot triple sec
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2 shots water
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1/2 shot simple syrup, more if you like sweeter cocktails (can be made ahead by simmering 1 part water + 2 parts sugar*, then stored in a jar in your bar area
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Ice
Method
- Add all ingredients to a cocktail shaker & shake.
- Pour into a chilled, salt-rimmed margarita glass & garnish with a lime wedge.
- Optional: turn on the Gypsy Kings & report to the hammock.
*I use the organic, fair trade evaporated cane juice, now widely available.
Interested in a personalized Fresh Start? Check out the Services page. March 27th, 2013 FreshStartRD
We all know that sugary drinks are not the best for us. According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.
Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot topic, with studies questioning the safety of artificial sweeteners (aspartame, saccharin, sucralose, etc.) in diet drinks. These are deemed Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA). Yet questions still persist about how the consumption of these sweeteners can affect our health—from a possible link between diet soda and heart disease as well as depression, to whether they can really aid in weight loss.
The perception of diet drinks is also a drawback. People turn to these as an alternative to regular soda to cut down on sugar (and its calories). But this can make unlimited diet soda consumption seem "OK" since they have no caloric value. Artificial sweeteners are also much sweeter than regular sugar, so theoretically, over consuming them could heighten a person’s threshold of what sweet really tastes like. Perhaps most importantly, these drinks have no nutritive value, and therefore do not contribute to feelings of appetite satisfaction.
Bottom line: Why take the chance with diet drinks (specifically, the artificial ingredients in them) when you can stick to what you know is really good for you? Avoid the mysteries, the fake taste of artificial sweeteners and the excess packaging & save money too!
Water’s the best beverage to turn to. But if you’re a fan of fizz, add fresh fruit or herbs to sparkling water. Or, try making your own soda at home with your favorite combinations of fresh fruit or pure fruit juice, herbs and sparkling water:
DIY Homemade Soda
Ingredients
- Equal parts water and sugar (2 cups of each makes about 16 oz of syrup)
- Your choice of flavors (fresh/frozen fruit, herbs or spices)
- Carbonated water/club soda (Try a SodaStream!)
Method
- Bring the water, sugar and flavorings to a boil, then simmer for 10-15 minutes.
- Let the mixture cool completely, about 20 minutes.
- Strain the mixture, reserving the liquid. You could also puree the mixture with the fruit, herbs & spices for a more intense flavor.
- Mix a little bit of the syrup with carbonated water and adjust to your desired sweetness.
- Add some ice.
You can store the leftover syrup in squeeze bottle in the refrigerator for later use.
Mix and match any of your favorite combinations and flavorings. Here are some to try:
- Raspberry & mint
- Mango-pineapple
- Fresh lemon/lime or orange with mint
- Cucumber melon
- Cherry Basil
Recipe & research contributed by by Judi Giordano, an aspiring dietitian and culinary graduate.
Interested in a personalized Fresh Start? Check out the Services page. March 13th, 2013 FreshStartRD
We all know the great health benefits of eating fish, but sometimes the environmental risks of purchasing unsustainable fish outweigh those benefits. The solution? Barramundi. It’s a great tasting, easy-to-prepare fish that’s high in omega-3′s and environmentally-friendly.
Barramundi is a member of the sea bass family and a native to Australia and parts of Southeast Asia. It’s relatively new in U.S. markets and is becoming a hot fish in the restaurant industry due to its versatility in cooking and sustainable reputation. The Monterey Bay Aquarium has rated it a "Best Choice" for purchasing due to its sustainability. They have provided these guidelines to consumers for purchasing:
Best Choices: Purchase barramundi caught in the U.S., which are farmed in fully recirculating systems. Australian-caught is another good alternative.
Avoid: Check the label when purchasing, and avoid those imported from Indo-Pacific areas, as these tend to be farmed in open systems. Fish farmed in recirculating systems eliminates the risk of disease transfer and pollution.
Common Names: Asian sea bass, barramundi perch, giant perch, palmer, silver barramundi, nairfish
Barramundi are high in omega-3s, providing 600-800 mg per 5 oz serving, which is comparable to some varieties of salmon (and uncommon in most other varieties of white fish). Barramundi has a sweet, buttery flavor, with a firm, moist texture and large flakes. If you tend to avoid salmon because of its sometimes "fishy" flavor, give barramundi a try! Try it grilled, baked or pan-seared. It goes great with a variety of sauces or spices. Here is a simple and tasty recipe adapted from www.thebetterfish.com.
Barramundi with Lemon Butter
Ingredients
- 4 Barramundi fillets
- 2 tsp olive/canola oil
- 1 tbsp butter
- 1 clove garlic, minced
- 3 tbsp fresh or bottled lemon juice
- A handful of chopped, fresh basil
- Salt to taste
Method
- Saute the garlic in butter for about a minute, until fragrant.
- Stir in the lemon juice and basil.
- Add the salt to taste and remove from the heat, reserving the sauce in a separate dish.
- Coat the fillets with olive or canola oil. Using the same pan, set the heat to high and cook on the first side for three minutes.
- Flip and cook on the other side for 1-2 minutes, or until cooked throughout.
- Spoon the lemon butter sauce over the fillets on a serving dish.
This dish would also pair well with some added olives or capers, diced tomatoes or other blend of fresh herbs. Try grilling it with some fresh vegetables or use it in your favorite fish taco recipe.
This was a guest post by Judi Giordano, an aspiring dietitian and culinary graduate. Stay tuned for more of her upcoming posts on quick and delicious meal ideas, shopping tips, and fresh, eco-friendly alternatives.
Interested in a personalized Fresh Start? Check out the Services page. January 5th, 2013 FreshStartRD
1. Jump start your fresh start. Try this gentle body detox diet plan.
2. Maximize fruits & veggies. Try adding just one more serving of fruit or vegetables somewhere in your day. Blueberries on your oatmeal. A green smoothie for a snack. A quick, made-ahead salad. Carrot & celery sticks with your sandwich. A simple bean soup for dinner. Does your grocery store not have a great selection? Try a farmers’ market, local CSA or produce delivery service. These are great ways to try new foods & recipes, as well as support local and/or organic farming.
3. Plan ahead for portion control. You’ve heard these tips before, so try practicing one new one at a time.
4. Snack wisely. Change your perception of snacks. Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day. Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible. Some of my new favorite to-go snacks are KIND bars. They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein. Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?
5. Simplify your supplements.
Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t. OR, order here:
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
6. Green your kitchen. Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily. Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags. And one of the best things you can do is get rid of the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
7. Give yourself a pantry & fridge makeover. Pitch expired food & give the shelves a good cleaning. Get rid of unhealthy fats/oils and refined grains. Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods. (Want help? Contact me.)
8. Get organized & save money. When things are in order, it’s easier to know (& see) what you already have. That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs. (It’s just like your closet…do you really have “nothing” to eat?)
9. Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals. Learn how to read food labels when grocery shopping. Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes. Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.
10. Plan ahead & save time. You’ve probably seen all the meal-planning services out there. Pick one, or create a system that works for you. However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.
11. Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)
One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.
12. Move your body. Find something you love and just do it. (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.) Some fitness trends include Nia & Jazzercise (it’s back!). Body weight training, yoga & running are hotter than ever. Oh, and when you’re finally done moving, don’t forget to rest. Relax. Sleep.
I was provided with samples of KIND Bars. All comments, however, are my own.
Interested in a personalized Fresh Start? Check out the Services page. December 15th, 2012 FreshStartRD
What should you have in your kitchen? I get asked that question a lot. So I thought I’d put together a list of my favorite kitchen items that help my family eat well & make the most of our food budget, all while keeping the planet in mind. So without further adieu, in no particular order…
1. Good knives. You don’t even need a full set; just a chef’s knife, a paring knife, and a serrated knife are all you really need. Keep them sharp, since a dull knife is actually more dangerous than a sharp one. And if you’ve never done so, consider taking a knife skills course. It’ll change your life as you know it in the kitchen—food prep will become much more efficient.
2. A VitaMix. A $500 blender, you ask? Oh, yes. Consider it an investment. The price tag will seem a little less steep with every batch of vegetable soup, cheese sauce (leave the pre-packaged mac & cheese on the shelf, once & for all), hummus, frozen dessert, nut butter, baby food or smoothies that you make. Items that you used to buy can now be made at home quickly, easily, and with only a few whole food ingredients. Considering a juicer? Get a VitaMix instead, and eat the whole fruit/vegetable, instead of giving all that great nutrition to your compost pile.
 
3. Le Creuset bakers. Ideal for roasting vegetables & baking casseroles, but also beautiful enough to go straight from oven-to-table or oven-to-potluck. And they’re surprisingly easy to clean.
4. A popcorn maker. This one isn’t just for kids. Popcorn is a low-cost, whole grain snack, but store-bought microwave bags aren’t the best option. The brown lunch bag trick for popping popcorn doesn’t work well in our new convection/microwave oven combo, so I had to dust off the popcorn maker. Air poppers are great, but I like the nostalgic experience of a stove top popper—a little olive oil is all you need. Try adding popcorn to trail mixes or packed lunches. (Organic popcorn kernels are available at Trader Joe’s.)
5. A slow cooker. But they’re not just for convenient, set-it-and-forget-it meal prep! Try cooking whole grains, dried beans, or even make-ahead breakfasts.
6. Glass prep bowls. Keeping enough of these around is key to efficient meal prep and mise en place (everything in place).
7. Glass storage containers & mason jars. Forget the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
 
8. A SodaStream. You’ve seen these around, right? You might see it as another gadget that you just don’t need (like the fondue set or the s’mores maker). Not so. I bought it for two main reasons—for the environment, since I was buying bottle after bottle of club soda, and since I’m just not fan of water. Adding a little fizz to a drink just makes it more fun. I don’t use the syrups; instead, I just add in a splash of lemon, lime or 100% fruit juice for flavor.
9. A Kitchen Aid mixer. It’s a tried & true classic (& have you seen all the fun colors they come in now?). I’ve recently decided to leave mine out on the counter to see if it makes me more inclined to whip up a homemade snack or meal. After all, who wants to bother taking something out of storage (then putting it away again) every time it’s needed? It’s worked—I’ve found that I’ll throw together a batch of homemade granola bars or make whole wheat pizza dough a bit more quickly & conveniently. That’s how healthy eating should be anyway.
10. Items that help you use your freezer for all it’s worth. A freezer can be a big money saver, as well as a secret weapon when it comes to adding good nutrition to your diet. Use ice cube trays to freeze baby food, vegetable & fruit purees, leftover sauces & homemade pesto. Freeze green smoothies in ice pop or push-up makers instead of buying artificially colored/flavored popsicles. Freeze whole wheat pasta, cooked dried beans or whole grain waffles on a silicone mat before storing them in a gallon-sized freezer bag.
 
 
Interested in a personalized Fresh Start? Check out the Services page. December 11th, 2012 FreshStartRD
With recipes as easy (& nutritious) as this, and that use everyday ingredients, there’s no need to use unnecessary artificial colors, flavors, and packaging.
Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try. Both my kids loved it, had fun, and got in a few servings of fruit. So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!
100% Real Fruit Snacks (DIY Jell-O Jigglers ®)
Ingredients
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1 cup + 1/2 cup 100% fruit juice of your choice (I used V8 Fusion, Acai Mixed Berry Blend)
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1 cup frozen fruit (I used a mixed blend of organic berries, including strawberries, blackberries & raspberries)
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2 packets gelatin (unflavored; available in the baking aisle)
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Sweetener of your choice (optional; I used a bit of honey, but probably would leave out completely next time)
Method
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Blend 1 cup of juice + frozen fruit until smooth in a blender.
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Pour mixture into a saucepan & bring to a boil.
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Pour the 1/2 cup of remaining juice into a bowl & sprinkle the gelatin packets over it; let stand for a few minutes while it thickens.
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Add the hot liquid & stir until all is dissolved.
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Stir in your sweetener, if using one.
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Have some fun with cookie cutters. (Excuse the bubbles on these…I’ll take my time next time & make sure the bubbles are gone! Is anything not rushed these days?!)
A note about gelatin: Gelatin is an animal product, so these are not vegan snacks. Although common in many foods, for some, it may be a questionable ingredient; however, I’m weighing these out, compared to the alternative options that preschoolers & toddlers are typically offered.
Interested in a personalized Fresh Start? Check out the Services page. August 29th, 2012 FreshStartRD
We’re all busy. We’re all multi-tasking. But “convenience” items, drive thrus & energy bars or drinks aren’t the best choices. What to do instead?
Why not energy bars?
They can contain excess calories. (Don’t forget that energy = calories!) They can also contain overly processed ingredients (such as processed soy), unproven additives (such as herbs), sugar and/or other sweeteners, and even excess sodium. A lot of energy bars are high in protein, but contrary to popular belief, most of us don’t need more protein than we’re already getting from a balanced diet. Finally, when combined with supplements, fortified foods/drinks or other bars you’re consuming throughout the day, you may be getting too much of one or more vitamins or minerals.
These bars might satisfy your hunger, but they may not satisfy your appetite. And it’s the combination of satisfying hunger and appetite that gives us a feeling of satiety—that feeling of satisfaction that temporarily halts our desire to keep eating.
Plus, they’re expensive.
Time-saving, organizational tips for on the go to cut down on those last-minute grab-anything moments…
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Plan, plan, plan. As with anything, set yourself up for snacking success by planning ahead the night before or in the morning. Plan out your snacks, just like you plan out your meals.
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Keep your car stocked with healthy snacks.
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Keep a snack section in your bags—your work bag, your gym bag, your kids’ pool bag.
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Have plenty of reusable containers on hand (I’m partial to glass or stainless steel). Try divided containers, or check out this post for more options.
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Stay organized. Keep separate clear bins in your pantry and refrigerator/freezer that are designated for grab, pack, and go items for snacks. Keep your pantry bin stocked with milk in aseptic packs, pouches of wild Alaskan salmon, pre-portioned nut butters, snacks such as dried fruit or whole grain crackers that you’ve pre-portioned into reusable bags, or prepackaged store bought items. Keep your fridge/freezer bin stocked with: pre-portioned or store bought yogurt, hummus, applesauce, hard-boiled eggs, whole grain fruit muffins, string cheese, cut up fruits & veggies pre-portioned in reusable bags, frozen soups, frozen pre-sliced chicken breast, and frozen smoothies (see below).
What to eat for energy-boosting snacks?
The perfect snack combinations have healthy fats, protein & fiber, including the right balance of good carbohydrates & protein.
Fruits & Vegetables
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Fruits & vegetables are always a great snack, and what’s easier than one that comes in its own package? DOLE bananas are a good source of vitamins B 6 & C, as well as potassium & fiber. A banana is already nature’s original energy bar, but you could also make your own nutrition-packed energy bars using whole food ingredients, like these banana oat & fruit bars. Make these ahead, freeze them individually wrapped, then just toss one in your bag on the way out the door. Bananas are also a great for an energy boost for workouts. In a study done that compared them to sports drinks, bananas provided equal performance & recovery, more nutrients & no artificial ingredients, but at a 1/3 of the price.
Savory Snacks
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Pouch of wild Alaskan salmon or sliced, grilled chicken breast—combine with whole grain crackers
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Cheese cubes & a sliced apple
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Pirate’s Booty is trans-fat, gluten, peanut and tree nut free. It’s baked, all-natural, and has half the fat & fewer calories than regular fried potato chips, but the real cheese & crunch make you feel satisfied.
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Soups. Freeze vegetarian bean soups, such as minestrone or lentil, in 2-cup glass bowls. When they’re frozen, warm the outside just enough so that the frozen soup pops through. Freeze the soup “molds” in zip top freezer bags. When you need a serving of soup, pop a frozen “mold” of soup back in same bowl & defrost.
Sweet & Creamy Snacks
 
You can also help Operation Smile give 500 cleft surgeries to children in need just by posting a picture of your ice cream smile on the Edy’s Facebook page.
As featured on the Charlotte Today show (August 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: Healthy, High Energy Snacks to Grab on the Go
Disclosure: This is a sponsored post. I was compensated for my time & sent samples of products; however, all opinions stated are my own.
Interested in a personalized Fresh Start? Check out the Services page. April 22nd, 2012 FreshStartRD
We’ve already mentioned nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps, as well as how to choose a healthy salad dressing. One of the best ways to dress your salad is with a homemade dressing. It’s quicker & easier than you think to whip up your own! If you’re looking to eat more whole foods, with fewer additives, such as sodium, artificial flavorings & preservatives, then DIY salad dressings are the way to go.
For each of the following real food salad dressing recipes, the ingredients are simply guidelines. Experiment with the amounts of each ingredient until you find your favorite homemade dressing!
Creamy Caesar-Style Dressing:
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About 1/3 cup plain Greek yogurt
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2 tablespoons fresh lemon juice
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3 tablespoons grated Parmesan cheese
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Dash of Worcestershire sauce
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Minced garlic (to taste)
Fresh Vinaigrette:
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Olive oil (make a lower-fat version by replacing some oil with vegetable stock)
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Any vinegar, such as balsamic, champagne or red wine vinegar
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Honey
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Minced garlic (to taste)
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Salt, pepper, & herbs (such as oregano)
Asian Dressing:
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Soy sauce
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Toasted sesame oil
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Honey
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Minced garlic
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Minced ginger
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Sesame seeds
Ranch-Style Dressing:
(from $5 Dinner Mom)
Blend the following dry ingredients. Keep this master mix on hand in your pantry or spice cabinet. When you need to whip up some fresh homemade Ranch-style dressing, mix 1 tablespoon of mix with 1/2 cup of low fat yogurt or sour cream.
- 2 tablespoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon pepper
As featured on the Charlotte Today Show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 17th, 2012 FreshStartRD
We’ve covered nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps. But what about salad dressings? Can you really sabotage your salad by choosing the wrong dressing?
General tips when selecting a salad dressing:
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Fat: Two tablespoons of dressing can have as much as 200 calories and 20 grams of fat. However, since most dressings are plant oil based, much of that fat is the healthier unsaturated type.
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Avoid fat free dressings. First, they often contain sugar or additives to make up for the flavor, thickness and mouth feel of the fat. Plus, your body needs fat to absorb fat soluble vitamins, such as vitamins A & K, as well as the phytonutrients (specifically, carotenoids) found in the very greens & vegetables with which you’re making your salad. (Of course, other toppings, such as nuts or olives, can contain the fat necessary for absorption of these nutrients.)
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Sodium: “Light” dressings tend to be higher in sodium; refrigerated dressings tend to be lower in sodium.
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Creamy vs. vinaigrettes: Vinaigrettes are NOT necessarily lower in fat & calories than creamy dressings. It depends on which type of oil, and how much, they are made with. But people tend to use less, so it often does end up being a better option.
When eating a salad at a restaurant:
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Order dressings on the side.
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Dip the fork in your dressing first, then your salad OR…
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Grab a fork full, then dip the edge.
When eating a salad at home:
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Dress your salad simply with a small amount of high quality extra virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants + a favorite vinegar, or even a spritz of citrus juice. Good oils & vinegars (such as balsamic, champagne or red wine vinegars) are great pantry staples to keep handy. Try adding ground pepper or fresh or dried herbs.
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If using a premade or store bought dressing, thin out the dressing. Use low fat milk or plain yogurt for creamy dressings, vinegar & water for vinaigrettes.
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Dress your salad in the serving bowl before taking it to the table. People tend to pour more dressing on individual salads.
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As featured on the Charlotte Today show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 16th, 2012 FreshStartRD
Perhaps your local farmers’ market is about to open or your CSA harvest is around the corner. Or maybe you’ve signed up for one of the produce delivery options. One thing’s for sure: it’s almost salad season! Get creative, and top those healthy greens with vegetables, fruits, and lean protein to make your salad even more nutrition-packed.
DO top your salad with:
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As many vegetables as possible—fresh, steamed, or even roasted; veggies seem to have lost their spotlight on salads (replaced by cheeses, nuts and dried fruits), but thankfully are coming back in a big way!
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Fresh fruits, such as apples, grapes, Mandarin oranges or berries
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Grilled chicken, salmon, shrimp, or lean strips of steak
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Beans
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Organic (non-GMO) tofu
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Cottage cheese
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Hard-boiled egg
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Avocado
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Nuts
DON’T sabotage your salad with:
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Chinese noodles, fried noodles or even crumbled ramen noodles
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Tortilla strips or fried tortilla bowls
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Antipasti-type toppings, such as salami or pepperoni
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Bacon bits
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Fried chicken or shrimp
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Premade salads smothered in mayonnaise or dripping in oil
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Dried fruits that may have been coated in oil, sugar, or corn syrup
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Nut “toppings” that have been coated in oil, sugar or corn syrup
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Too much dressing (stay tuned for an upcoming post on how to dress your salad the healthy way)
Try these salad swaps instead:
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Instead of iceberg lettuce, try baby spinach, spring mix (also known as mesclun greens), romaine, arugula, or other greens.
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Instead of fried chicken, try leaner protein choices, such as those listed above. (Fried chicken on a bed of iceberg lettuce is not a salad.)
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Instead of croutons (unless you make your own with whole wheat bread + olive oil), try a small amount of slivered almonds, chopped walnuts or sunflower seeds. Nuts and seeds are higher in calories, but rich in good fats.
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Instead of blue cheese or shredded cheddar or mozzarella, try grated hard cheeses such as parmesan or Romano cheese, crumbled feta, or goat cheese. Cheese is a good source of calcium & protein, but also contains sodium & saturated fat, so watch your portions.
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Instead of dried fruit, try fresh fruit.
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Instead of high fat, high sodium savory toppings like bacon, salami or pepperoni, try green or kalamata olives.
Have fun this salad season creating new greens-based delicacies. Combine vegetables, fruits, lean protein and other toppings to create your own unique salad concoction.
Interested in a personalized Fresh Start? Check out the Services page. March 3rd, 2012 FreshStartRD
Have you read the label on a can of cream soup lately? Not only are cream soups full of sodium, but also MSG, less-than-healthy oils, and potential allergens such as wheat & soy. So what to use instead when your recipe calls for cream of chicken (or other flavor) soup?
Make a master mix of DIY homemade Cream of Anything Soup & store it in your pantry. It’s a healthier way to make cream soups, as well as a money and space saver! Here’s how:
DIY Homemade Cream of Anything Soup Master Mix
Ingredients (blend all of the following & store in an airtight jar):
- 1 cup nonfat dry milk (preferably organic)
- 3/4 cup cornstarch (preferably organic, so it would be non-GMO)
- 4 tablespoons dried minced onions
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon ground pepper
When you need a cream soup:
- Add 1/3 cup dry soup mix to 1 1/4 cup water in a small saucepan. (I write the recipe with a dry erase marker on the lid.)
- Add a packet of broth concentrate to the saucepan (chicken, beef or veggie). (Broth concentrates are a healthier choice than bouillon, as well as take up less space in your pantry—and use less packaging—than store bought broths in tetra packs. I use Trader Joe’s brand. Better yet, make your own stock.)
- Simmer until thickened.
Alternative: you could also replace the water + broth concentrate with homemade or store bought broth or stock.
Recipe adapted from One Orange Giraffe.
Interested in a personalized Fresh Start? Check out the Services page. January 14th, 2012 FreshStartRD
 Reusable soap pumps, refilled with a earth- and body-friendly hand soap, are definitely the eco-friendly way to go. But $40 for one? Really?
The simplehuman Automatic Sensor Pump comes in brushed nickel, black, or white. There’s no need to touch it, so when your hands are greasy, dirty, have germs on them from meat or eggs, etc., just put your hand underneath it, and it dispenses soap into your hand. It runs on batteries (go for rechargeable!), and the amount of soap dispensed can be adjusted. It’s even perfect for a kids’ bathroom or a utility sink. Or, fill it with hand sanitizer and put it near where you come into your home.
Now isn’t that neat?
Another good idea: After I tweeted this post, Hope Warshaw, MMSC, RD, CDE suggested filling this dispenser with fruit & veggie wash near your kitchen sink. Need one to try? Biokleen, Environne, Organic Chico Wash or Fit.
Interested in a personalized Fresh Start? Check out the Services page. November 22nd, 2011 FreshStartRD
Maybe your pie crust is just perfect the way it is. If so, enjoy every morsel of that piece of pie this Thanksgiving. But if you’re looking to tweak your pie crust recipe to make it a little healthier or allergy-friendly, read on. (Many of these tips are courtesy of Chef Kyle Shadix, MS, RD & author Roberta Duyff, MS, RD, FADA, CFCS.)
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Fixing the Fat: A pie crust’s flakiness is usually due to vegetable shortening (full of trans fats) or saturated fat-laden animal fat or butter. Use trans fat free vegetable shortening instead, but you may need to add a little more flour. Or just replace half the fat with the trans fat free version.
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Whole Grain How-To: Be sure to use whole wheat pastry flour. Not ready to go all whole wheat? Try replacing only half your flour with whole wheat. Duyff also suggests adding ground oats (substitute in a 1:1 ratio from some of the flour) to add tenderness & a nutty flavor.
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Going Gluten-Free: Look for gluten-free store bought crusts or search for recipes using other flours. Here’s a gluten-free pie crust recipe using potato starch, tapioca & millet flours, and almond meal.
Need a recipe for a healthier pie crust? This one from Perry’s Plate uses whole wheat pastry flour & butter instead of shortening (& also includes some beautiful photos).
If you have a way that you’ve changed your pie crusts or already have the just-right recipe, please leave a comment!
Interested in a personalized Fresh Start? Check out the Services page. November 15th, 2011 FreshStartRD
I’ve been talking about leafy greens (spinach, kale, mustard greens, Swiss chard, etc.) a lot lately. They are abundant in spring and fall. They’re in a class all their own when it comes to nutrition—full of vitamins, minerals, antioxidants and fiber. We know we should eat more of them, but sometimes, it’s just hard to find new, fresh ideas for how to fit them into your daily meals. What to do with leafy greens besides sautéing them with garlic?
My new favorite way to prepare leafy greens is to make a quick frittata. (A frittata is an egg-based dish, like an open-faced omelet or a crustless quiche). This has been a quick, protein-rich lunch & dinner in our house. In addition to being a 20-minute dinner that even your kids will eat, one of the best parts is that it’s a one-pot wonder—besides your cutting board, you’ll dirty only one pan. Try it for brunch this weekend with a side of sliced pears.
Frittata with Fresh Greens, Caramelized Onions and Parmesan Cheese
Ingredients (use organic ingredients when available):
- Olive oil
- 1 T butter
- 1 onion, sliced
- 2 T sugar (optional)
- Fresh leafy greens (spinach, kale, arugula or mustard greens work well)
- 12-16 eggs, beaten
- Milk
- Grated parmesan cheese
Method:
- Preheat oven to 350o.
- Heat the olive oil & butter in a sauté pan.
- Add the onion & sugar (if using). Stir occasionally while it caramelizes on low heat.
- Add washed greens to the pan, covering over the onions. Don’t stir.
- Close the lid for a few minutes until the greens have wilted. In the meantime…
- In a separate bowl, beat the eggs with the milk & season with salt/pepper to taste.
- Pour the egg mixture over the greens. Don’t stir.
- Cook over medium heat until the sides begin to set (about 4 minutes).
- Sprinkle with parmesan cheese.
- Transfer the sauté pan to the oven, and bake for 10 minutes.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. April 20th, 2011 FreshStartRD
 While many are spring cleaning their homes, they’re also interested in spring cleaning their bodies. So around this time of year, as well as after the Holidays, I often get asked about detox diets. While I don’t think that an extreme type of detox that uses excessive supplements, laxatives, etc. is safe (let alone enjoyable), a gentle “cleanse” using clean, whole foods, while cutting out the junk, certainly can’t hurt. So if you’re interested in giving a detox diet a try this spring, read on.
A few general detox guidelines:
- Begin a detox on the weekend (or a day off), so that you can find adequate time to shop & prepare the foods you’ll be enjoying. Or, consider having your fruits & vegetables delivered to you around the time you plan to start your detox. Don’t forget about your farmers’ market or local CSA as a great source for fruits, vegetables & other products.
- Choose a timeframe that works for you—3 days, 5 days, even a week. Do your best to pick a time that you know you won’t have excess stress (where you may be tempted to reach for excess caffeine) or a lot of social events (where you may be tempted to reach for that glass of bubbly or cupcake).
- Select organic foods when possible. But this doesn’t have to become a financial challenge or a scavenger hunt to several stores. Start with buying the Dirty Dozen fruits & vegetables organic if you can find them.
- Don’t worry much about the amounts of what to eat or calorie-counting, nor should you get bogged down with menu plans. Just eat a variety of the whole foods suggested below, when you’re hungry for meals or snacks. This is not a fast.
- Sip on plenty of filtered water. You can make it more spa-like by adding lemons or limes, cucumbers or even raspberries. You may also want to sip on herbal teas, or even one of the detox teas on the market (please be sure to avoid these if you’re pregnant or breastfeeding, or if they’re otherwise contraindicated in your case). Increased fluid intake is especially important as you are increasing your fiber intake (found in fruits, vegetables & whole grains).
- Plan on light exercise during your detox, such as walking or yoga.
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Supplements:
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You may choose to continue with your daily supplements (such as a multivitamin/mineral, vitamin D, and fish oil) or resume taking them after your detox.
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If you’d like to take a green powder supplement, I like Miessence DeepGreen Superfood (it’s certified organic, contains NO cheap fillers/bulking agents, and NO artificial or herbal sweeteners). Add it to smoothies, or use it to make a green juice to start your day.
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Additional supplements, although often included in some detox diets, aren’t absolutely necessary. You’ll be getting plenty of vitamins, minerals, antioxidants, and fiber from your increased intake of whole fruits, vegetables & grains.
What NOT to eat or drink during a detox:
- Caffeine (this includes coffee, tea, sodas, energy drinks, etc.). I would not recommend going cold turkey on giving up caffeine. The headaches you’ll experience within a day are only a preview to the muscle aches that may come in a few days. Instead, begin to wean yourself off by cutting half of your cup of coffee with decaf, and so on. If you need a fizz fix, try DIY homemade soda.
- Alcohol
- By avoiding as many processed & packaged foods (including condiments) as you can, you’ll be cutting out:
- Trans fats (will show up on a label in the ingredients list as ‘partially hydrogenated’ oil)
- Added salt
- Added sugars
- Artificial sweeteners
- Additives/preservatives
- Some detox advocates also recommend avoiding:
- Meat
- Eggs
- Dairy
- Wheat
- Soy
What TO eat during a detox:
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Vegetables: any & all; be sure to include leafy greens, broccoli & cabbage, as well as artichokes & beets
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Fruits: any & all; be sure to include berries & melons
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Grains, including oatmeal (unless cutting out gluten), brown rice, millet, amaranth, teff & quinoa
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Beans
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Nuts & seeds, but opt for raw & unsalted (some choose to avoid peanuts & peanut products)
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Dairy substitutes, such as rice milk, almond milk & coconut milk (watch for artificial flavors & excessive sweeteners)
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Oils, including extra virgin olive oil
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Herbs & spices, as well as vinegars
Try to enjoy the experience. Experiment with a new vegetable, grain or herb. Play around with some of your recipes, or try out a new one. Pay attention to changes in your body, including your skin & energy level. Maybe this detox will be just the Fresh Start you’re looking for, and one of these suggestions will become a lifestyle change for you. (You may never go back to that diet soda.) If so, let us know in the comments!
While you’re detoxing your diet, don’t forget about your home & work environment. Consider your exposure to chemicals including smoke, fertilizers, artificial fragrances, cleaning products, body care products and those leached from plastics. Stay tuned for tips on cleaning up those areas too, or shop for some clean, Fresh Start favorites.
As featured on the Charlotte Today show (May 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Detox the Safe & Healthy Way: A Gentle Body Detox Diet Plan
Interested in a personalized Fresh Start? Check out the Services page. April 7th, 2011 FreshStartRD
Fish is good for you. We’ve all heard it. Even the 2010 Dietary Guidelines for Americans, released in January of 2011, recommend 8 ounces (about two servings) of fish per week. And even more recently, research has shown that a diet high in fish can help prevent bone loss.
So why aren’t most of us reaching this goal of two servings a week? Some choose to avoid fish due to the taste or the perceived difficulty in preparing it. But there are two main issues with fish that seem to cause the biggest confusion & hesitancy when choosing fish: the health risks of eating contaminated fish, and the environmental impact of fish farms & overfishing. So what kind of fish is safe to eat, while being environmentally responsible?
First, for children & women of child-bearing age, mercury levels are especially important. The Environmental Protection Agency (EPA) and the Food & Drug Administration (FDA) GotMercury.org offers an online mercury calculator. While most varieties are safe, swordfish, shark, king mackerel and tilefish should absolutely be avoided. But I don’t know many people that regularly enjoy these fish anyway. More commonly enjoyed, however, is white albacore tuna, and that should be limited to 6 ounces per week.
Concerned about the environment? Looking for green fish choices? Monterey Bay Aquarium’s Seafood Watch offers several ways to help you choose the most eco-friendly fish: a seafood search, pocket guides organized by region of the country, and mobile apps for iPhone & Android. The Environmental Defense Fund’s guide is also a list of the eco-best & eco-worst fish choices, including the best eco-friendly choices for salmon, shrimp, tilapia, trout & tuna. (Also available in a complete list or a convenient pocket guide.)
Salmon is often a go-to fish for people, when eating out or grilling at home. While farmed salmon is cheaper than wild, it is not a better option. Nutritionally, farmed salmon has less protein and more fat (but not the omega-3 type), and can also be contaminated with pesticides & antibiotics used in crowded salmon cages. Environmentally, producing & eating farmed salmon does not protect the dwindling wild salmon stock, as it is believed to, and is far from energy efficient. When you can, choose wild Pacific salmon (from Alaska or Washington). Canned “pink” or “red” salmon is often this type, and is much more affordable than fresh wild salmon. (See below for an easy, healthy recipe using canned salmon.) Here’s a summary of best salmon choices from Seafood Watch. Note: as of now, there is no such thing as organic salmon!
The bottom line is: using these tools & or others like them, make the best choices you can, whether you’re selecting from the restaurant menu, the fish counter, or the grocery store freezer. And for most people, especially those with heart disease, the health benefits of fish outweigh the risks. Finally, if you’re just not going to be able to increase the amount of fish in your diet, or have heart disease, consider a fish oil supplement as a good source of omega-3 fatty acids.
So how can you incorporate more wild salmon into your diet, easily, affordably, and enjoyably? Here’s a quick & healthy recipe from two registered dietitians over at the Meal Makeover Moms.
Corny Salmon Cakes
Ingredients:
- Two 5-ounce cans boneless, skinless pink salmon, drained and finely flaked
- 3/4 cup dried bread crumbs, divided (I used panko for extra crunch.)
- 2/3 cup shredded reduced-fat Cheddar cheese
- 2/3 cup frozen corn kernels, thawed
- 1/4 cup light mayonnaise
- 1 large egg, beaten
- 1 tablespoon Dijon mustard
- 1/4 teaspoon reduced-sodium Old Bay Seasoning
- 1 tablespoon canola oil
Method:
- Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, egg, mustard, and Old Bay Seasoning in a bowl and mix until well combined.
- Shape the mixture into 8 patties (a generous 1/4 cup each) and coat with the remaining 1/4 cup bread crumbs.
- Heat half the oil in a large nonstick skillet over medium-high heat. Cook the patties until the bottoms are golden brown, 5 minutes. Flip the patties, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.
- I serve them as sandwiches, on whole wheat buns. Optional: homemade tartar sauce (light mayo + sweet relish).
Interested in a personalized Fresh Start? Check out the Services page. March 9th, 2011 FreshStartRD
Interested in a personalized Fresh Start? Check out the Services page. January 19th, 2011 FreshStartRD
You’ve heard of CSAs (Community Sustainable Agriculture). What better way to eat a variety of produce that’s local and in season? Many people find that a benefit of CSAs & farmers’ markets is that they’re introduced to new fruits & vegetables, and end up seeking ways to use them. And variety, especially of fruits & vegetables, is an important component of a healthy, nutritious diet.
But many CSAs, much like most farmers’ markets, are seasonal. Or maybe you don’t have a CSA or farmers’ market near you.
Another option to get fresh, often organic & seasonal, produce year-round is home delivery. Either a subscription or one-time service, the best of your area or beyond can be brought right to your door. You choose the box size that fits your needs, and a different selection will arrive each week. Most come with descriptions of the varieties you’ll receive, as well as suggested recipes to best use the vegetables, fruits & herbs. Some offer other items for delivery as well, including coffee, milk & dry goods.
Here are a few home produce delivery sites to check out:
I hope you’ve found one near you! There are many others; please let me know if you have one that you recommend in your area.
Interested in a personalized Fresh Start? Check out the Services page. January 13th, 2011 FreshStartRD
I’ve been on the hunt for a reusable lunch system for my toddler, husband and me, and I do believe I’ve found it. Maybe you, too, have made it a goal to save money (& reduce waste) by packing healthy lunches.
In today’s “green” world, it just doesn’t seem right to use (& toss!) brown bags, plastic baggies or plastic utensils. Thankfully, there are some simple, reusable, eco-friendly lunch-packing solutions.
You might be familiar with the Japanese-style bento, after which so many new lunch systems are modeled. I considered the popular Laptop Lunches, and even though it had the expected individual compartments of the bento style, I wasn’t excited about all the separate containers & lids. (Multiply all those by more than one lunch box coming home at the end of the day and well, that’s just too much washing & matching.) Also, it seemed like a lot for my soon-to-be preschooler to deal with at snack or lunch time (or to even carry).
 If you’ve been reading this blog, you know I’m not typically a fan of plastic food containers. So I also considered such lunch boxes as LunchBots or PlanetBox. But I realized that a lunch box made of a “safer” plastic would be a good compromise in terms of weight & durability. And while some plastics are considered safe for the dishwasher & microwave, I tend to hand wash anything plastic, which not only extends their life (meaning less in the landfill), but also somewhat alleviates my concerns about leaching chemicals.
Enter EasyLunchboxes. These are single-lid, 3-compartment food containers made of BPA-free polypropylene (#5)  plastic. The containers, as well as the insulated cooler bags, have no PVC, pthalates, vinyl or lead. And you’ll find that having one subdivided container with interchangeable lids really helps simplify your pantry or cupboards & keep them organized.
I’ve had mine for a few weeks and I’ve actually had fun packing lunches for me, my husband, and my preschooler for work, road trips, school and playdates. They’re perfect for keeping portion sizes in check, as well as helping me think outside of the typical lunch box. No, a lunch doesn’t have to be a sandwich, pretzels & a piece of fruit. Anything–even last night’s leftovers–is now fair game for lunch. Have multiple lunches to pack? They come in a set of four, each with a different color lid. Line up the containers, fill the compartments, snap on the lids, and you’re done.
Need some lunch-packing inspiration? Check out the gallery of lunch ideas. You’ll find some creative lunch-packers have come up with ways to further divide the lunch box, using silicone baking cups. Or they’ve included a side of sauce in lidded souffle cups. (Note that, to ensure that little fingers can get the lids off, they are not leakproof.)
The matching, custom-fitting (and washable!) cooler bag, when carrying only one or two of the lunch boxes, has additional room for a water bottle, Thermos for soup, a cloth napkin, utensils, etc.
If you have a favorite lunch-packing system or some fun, simple, earth-friendly (& of course, nutritious) packing ideas, let me know!
Note: I am in no way affiliated with EasyLunchBoxes.com, nor am I getting paid to write this post. I’m just happy to have found a quality product that suits my needs. I hope you like it too!
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