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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. November 14th, 2012 FreshStartRD
Nothing says “Thanksgiving” quite like cranberries. But they’re also an easy, tasty complement to oatmeal, rice and grain side dishes, meat entrées, casseroles, salads, yogurt, cottage cheese, sandwich wraps, home baked cookies, muffins, granola bars, breads & make-ahead breakfasts, so you can enjoy them throughout the year. You can also feel good about their nutrition.
Dried cranberries are a good source of fiber, and fit within the Dietary Guidelines for Americans and MyPlate recommendations to help you increase your daily fruit intake—a half-cup of dried cranberries is equal to one serving of fruit, while one cup of fresh, chopped cranberries has over five grams of fiber, and is a good source of potassium & vitamin C. Why are dried cranberries sweetened? Unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable—but the amount of sugar in dried cranberries is equal to that of other dried fruits. They’re a convenient, high-energy grab-and-go snack on their own, or toss together a high-fiber, antioxidant-rich trail mix with dried cranberries, toasted oat cereal, almonds & mini dark chocolate chips. For kids, you’ve heard of “ants on a log”. How about trying “red ants on a log”?
Flavonoids, such as those found in cranberries, give fruits and vegetables most of their antioxidant properties and a flavonoid-rich diet may reduce the risk of cardiovascular disease. Cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including inhibiting the bacteria associated with UTIs, gum disease & stomach ulcers. Who knew fighting bacteria could be so yummy?
My “green” side likes that cranberries are grown more locally than many fruits—they’re one of the three widely farmed, commercially cultivated fruits native to North America. So add fresh & dried cranberries to your colorful diet, all year round!
This is a sponsored post. I have been compensated for my time; however, all thoughts are my own.
Interested in a personalized Fresh Start? Check out the Services page. October 23rd, 2012 FreshStartRD
It’s that time of year for just about anything pumpkin, so why not a nutrient-packed smoothie? Try it for breakfast or as an afternoon snack. This one was first created when I had sweet potato baby food cubes in the freezer that needed to be used up (so feel free to use sweet potato or pumpkin in the recipe).
Pumpkin Spice Smoothie
Ingredients:
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1 cup (approximate) low fat milk (you can substitute soy or almond milk)
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1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
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1 banana (frozen or fresh, but frozen will make the smoothie thicker)
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1/2 can of pureed pumpkin (if you won’t be using the leftovers for another recipe in the next few days, freeze it in ice cube trays)
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Dash of vanilla extract
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Dash of pumpkin pie spice (or use your own blend of cinnamon, nutmeg, etc.)
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Maple syrup, to taste (optional; use the real stuff)
Method:
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Pour into a glass, top with a sprinkle of pumpkin pie spice (or nutmeg) & enjoy!
*My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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Enjoying this for breakfast? Add some uncooked oatmeal. Or, if you prefer oatmeal the traditional way, here’s how to make pumpkin spiced oatmeal.
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While fall isn’t typically popsicle season, you can freeze leftovers in a popsicle maker. When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
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Interested in a personalized Fresh Start? Check out the Services page. June 26th, 2012 FreshStartRD
Many people are looking to eat more whole foods: with fewer ingredients, and no preservatives, artificial flavors or colors, or other additives. They’re going back to basics and thinking outside the box—of packaged food, that is! Thanks to Pinterest, DIY is bigger than ever, and it’s exciting to see that trend move into the kitchen more & more. Home cooks are looking to save time & money, not to mention space in their pantry & fridge. So when it comes to the kitchen, save the extra errands, the excess packaging and the unnecessary additives and make your own!
Whole Grain Pancake Mix
We should be aiming to make half of our grains whole, but a lot of the pancake mixes out there are NOT whole grain—they’re typically made with enriched wheat flour (& not whole wheat flour). This make-ahead mix is not only multigrain, but WHOLE grain. To make the mix…
Ingredients (blend all of the following & store in an airtight jar):
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1/2 cup flax seeds, finely ground
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1 1/2 cups whole wheat flour
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1/4 cup wheat germ
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1 cup finely ground cornmeal (not corn grits or polenta)
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1 cup quick cooking rolled oats
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1/2 cup nonfat dry milk powder
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5 teaspoons baking powder
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1 teaspoon baking soda
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1/2 teaspoon sea salt
When it comes time to make your pancake batter, you would blend…
For each pancake, pour about 1/3 cup of the pancake batter onto a greased griddle and cook, flipping once, until golden brown and cooked through.
Top with real maple syrup or a dollop of whipped cream.
Cream of Anything Soup Mix (Link to post here.)
Chocolate Syrup (Link to post here.)
Soda Pop (Link to post here.)
Taco Seasoning
You might not have a packet of taco seasoning on hand, or you may just want to avoid some of the additives, such as MSG. To make it, you mix up a blend of spices you probably already have. Store the seasoning mix in your pantry or spice cabinet in an airtight jar.
Recipe adapted from Smashed Peas and Carrots.
Yogurt Cups (Link to post here.)
Salad Dressings (Link to post here.)
Other Tips for Making DIY Homemade Healthy Make-Ahead Kitchen Mixes
As featured on the Charlotte Today show (June 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own DIY Homemade Healthy Make Ahead Kitchen Mixes
Interested in a personalized Fresh Start? Check out the Services page. December 17th, 2011 FreshStartRD
I like simple breakfast ideas for when we have house guests. Bonus if they’re healthy. Even better if they’re make-ahead. That way, we can focus on relaxing & enjoying our company in the morning.
Bread pudding for breakfast? When it’s made like this, with whole grains, apples, flaxseed, eggs, & walnuts, why not? This one’s perfect with a good, strong cup of French roast coffee.
This recipe is adapted from the Meal Makeover Moms (published in a recent issue of Kiwi Magazine). The ingredients are only guidelines—have fun experimenting with different spices, nuts & dried fruits. Or try maple syrup or honey in place of the brown sugar.
Slow Cooker Whole Wheat Bread Pudding with Apples and Walnuts
Ingredients (use organic ingredients when available):
- 4 eggs, beaten
- 1/2 cup brown sugar
- 2 cups 1% milk
- 2 teaspoons flaxseed, ground (I add more, since it blends in so well)
- 1 teaspoon butter, melted
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon nutmeg (I also add cinnamon)
- 8 slices cinnamon swirl bread, cut into cubes (I make half of it whole wheat bread)
- 2 apples, cubed (I leave the skins on)
- 3/4 cup walnuts, chopped
- 1/2 cup golden raisins (I use golden & regular raisins; try dried cranberries too!)
Make-ahead Method:
- Coat your slow cooker with cooking spray.
- In a large bowl, beat the eggs, then whisk in the brown sugar.
- Stir in milk, flaxseed, butter, vanilla, & spices.
- Add in raisins & walnuts.
- Stir in bread & apples, until moistened.
- Pour into slow cooker.
- Store in refrigerator, until ready to cook.
- Cook on high for 2 1/2 hours or low for 4 hours.
- Serve warm, either alone, or with milk, whipped cream, or even vanilla ice cream!
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. October 7th, 2010 FreshStartRD
Have you read the back of a light yogurt container lately? It’s hard to believe what you’re paying for. Even worse if you’re opting for the kind that comes with granola or cookie topping. And how much did that “healthy” snack cost?
Consider trying this instead. You’ll need:
- 6 reusable glass bowls with lids. These are six ounces in size, which happens to be the suggested serving size for yogurt. Glass is one of your safest, greenest food storage options. It will last forever, and easily washable in the dishwasher.
- 1 bag of wild frozen blueberries (you’ll use only a fraction of the bag, leaving plenty leftover for smoothies & to top your morning oatmeal). Opt for wild when you can, due to the even higher antioxidant level. Also, blueberries are not on the Dirty Dozen list, so no need to make them an organic priority.
- 1 32-ounce container of plain, low fat yogurt (preferably organic). You can also choose fat free, but I find low fat more satisfying.
 In minutes, you’ll have six perfectly-portioned, convenient to grab on-the-go, low-cost, eco-friendly containers of yogurt. Store them in your fridge as you would individual yogurt containers. Perfect for kids & babies too (most babies love plain yogurt; it’s safe to introduce at 9 months of age).
Of course, you can use any frozen fruit instead of blueberries (or whatever fresh fruit is available at your CSA or Farmers’ Market), and you can even sweeten it with a little sugar (consider organic, fair trade when possible, available at Costco), honey or pure maple syrup. Or stir-in all-fruit preserves, apple butter, or even cocoa powder.
What’s in each bowl: organic milk, wild blueberries, pectin (from fruit), and probiotics (“good” bacteria with a lot of benefits). A snack that’s full of good nutrition–protein, calcium, vitamin D, fiber, and antioxidants–and only 90 calories (without added sweetener). All for $0.61 per bowl.
What’s NOT in there (that IS in many “light” yogurts): high fructose corn syrup, modified corn starch, gelatin, artificial sweeteners, preservatives, artificial colors. Most cost well over $1 each, complete with unnecessary packaging.
Interested in a personalized Fresh Start? Check out the Services page. September 16th, 2010 FreshStartRD
That big cardboard canister is often overlooked. But at $2-3 for 30 servings of whole grain goodness (& in a recyclable package too), it shouldn’t be. Oatmeal is a cheap, quick, and healthy breakfast (cholesterol-lowering fiber included) for adults & kids. And what a cozy start to a fall or winter morning.
Too boring? Here’s how to spice it up, while also boosting nutrition (such as calcium, iron, omega-3s, fiber and antioxidants):
- Replace all or half the cooking water with milk (cow’s, soy or almond).
- Add nuts: walnuts (often available pre-chopped as “baking pieces”), slivered almonds or Brazil nuts (for the selenium; aim for no more than 2/day).
- Sprinkle on ground flaxseed (if you buy pre-ground, store in the fridge/freezer; otherwise, grind fresh in a coffee grinder).
- Add dried fruit, such as raisins, dried cranberries or dried cherries. Or try dried peaches or apples.
- If you like your oatmeal sweeter, add a touch of honey, pure maple syrup or brown sugar (preferably organic).
- Make it festive with spices. For a taste of fall, replace half or all of the cooking water with apple cider. Add cinnamon, pumpkin pie spice, or apple pie spice. Around the Holidays, top with a splash of all-natural egg nog & sprinkle with nutmeg.
- Add some immune-boosting vitamin A and some fall flavor—make pumpkin spice oatmeal: stir in pureed pumpkin, sprinkle with some pumpkin pie spice, sweeten with maple syrup & top with chopped pecans.
Are you someone who eats breakfast on the run (or worse, not at all) & need your morning meal to-go?
Try making a large pot of oatmeal on Sunday (don’t forget to add your mix-ins), then store it in the fridge in a glass bowl. Each morning, heat up a scoop of the oatmeal in a small glass bowl in the microwave, transfer it to your travel mug and enjoy it on your commute to work or school, or once you get to your desk (it will stay warm).
Not only does oatmeal like this beat other convenience breakfasts (granola bars, cereal bars, breakfast drinks) when it comes to nutrition (& you get none of the additives), it’s a money-saver too. For the price of one to-go oatmeal from a coffee shop or an energy bar or two, you can pay for your breakfast for a whole month, and with a lot less packaging to throw away too.
What else to do with oatmeal?
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Add it to smoothies (try low-fat milk + low-fat vanilla or plain yogurt + a banana + peanut butter + oatmeal).
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Mix in to meatloaf or burgers, instead of bread/cracker crumbs (3/4 cup per pound of ground beef or turkey).
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Top peach or apple crisp, or add toasted oats to salads or other desserts (to toast, bake at 350 degrees until golden brown).
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Make a spread of oats + your favorite nut/seed butter + honey; spread on whole-grain crackers or apple slices.
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Interested in a personalized Fresh Start? Check out the Services page. June 30th, 2010 FreshStartRD
Don’t get me wrong. These are still cookies & best enjoyed as an occasional indulgence. But the added nutrition from the whole wheat flour, walnuts, oats, and dark chocolate chips certainly doesn’t hurt. Even a portion of the butter is substituted with applesauce (& see the Variations, below, for even more healthy options).
Ingredients (use organic ingredients when possible):
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1/2 cup organic (preferable) unsalted butter, softened (see Variations, below, if you wish to replace all the butter & white sugar)
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½ cup (+ a little extra) applesauce
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1 cup packed light brown sugar
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1/2 cup white sugar
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2 eggs
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2 teaspoons vanilla extract
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1 1/4 cups whole wheat flour
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1/2 teaspoon baking soda
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¾ teaspoon salt
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3 ½ cups quick-cooking oats (but old-fashioned will work well too)
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1 cup chopped walnuts
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1 cup dark chocolate chips
Method:
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Preheat the oven to 325oF (165oC).
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In a large bowl, cream together the butter, applesauce, brown sugar, and white sugar until smooth. Beat in eggs one at a time, then stir in vanilla. Combine the flour, baking soda, and salt; stir into the creamed mixture until just blended. Mix in the quick oats, walnuts, and chocolate chips. Drop by heaping spoonfuls onto ungreased baking sheets.
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Bake for 12 minutes in the preheated oven (they won’t be golden brown). Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Variations:
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I tried replacing all of the butter with 1/2 cup pureed pumpkin + 1/4 cup organic (so non-GMO) canola oil. While I’m not against butter, a little extra vitamin A + fiber (+ omega-3s from the canola oil) gives them a nutrient-rich boost. I needed to add a bit more whole wheat flour (about 1/2 cup), but they turned out great. There was a slight pumpkin flavor, but it combined well with the oatmeal, walnuts & chocolate.
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Omit the white sugar, especially if using applesauce & pureed pumpkin, and adding dried fruit.
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Skip the chocolate altogether (gasp!), and substitute a mix of dried cranberries, raisins & golden raisins.
If you give these a try, and find an additional way to tweak them to make them healthier, boost their nutrition, etc., do tell!
Interested in a personalized Fresh Start? Check out the Services page. June 22nd, 2010 FreshStartRD
 It’s blueberry season! Since blueberries aren’t a true berry, they don’t have the same risk of food allergies as true berries (raspberries, blackberries, raw strawberries). (Some pediatricians & dietitians recommend waiting until at least 12 months of age–or longer if the baby has a family history of food allergies–to introduce berries.) So when can blueberries be introduced to your baby?
Blueberries can be introduced to baby at 8-10 months of age and are often a favorite finger food (not to mention pack a nutritious, antioxidant-rich punch). Just be sure wash them well and quarter each blueberry to decrease choking risk.
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