Healthful Bites

    27 May 2011

    Grill While You Chill This Holiday Weekend

    Happy Memorial Day weekend! First of all, thank you to all who are serving and who have served our country. Your sacrifices are much appreciated!

    Second of all, who’s ready to head outside to enjoy some amazing summer weather? I don’t know about you, but I’ve been experiencing a bit of cabin fever due to a wet spring. But the past few days of sun and warmth have pepped me right up and inspired today’s recipe collection (a compilation of the most tempting dishes around the web that are immediately going on my to-make list). We’re going grilled!

    Why grilling, you ask? It’s one of the most nutritious ways to cook. No added fat is needed (in fact, if you’re cooking something like meat, some of the fat is eliminated as it drips away through the cooking grates), but you still get amazing flavor. And who doesn’t love the opportunity to eat outdoors? Grab your aprons and checkered blankets, everyone. It’s picnic time!

    • Girl on Grill Veggie Wraps: This vegetarian recipe from Hungry Girl was love at first sight for me! The hearty mushrooms and spicy sauce will satisfy anyone at your party. (145 calories, 3.5 g fat)
    • Lemon and Oregano-Rubbed Chicken Palliards: Feeling fancy? Whip up this thinly pounded (that’s what palliard means—news to me!) and herbed chicken dish from Cooking Light. (226 calories, 5.6 g fat)
    • Eggplant Parmesan Pizza: I’ve always wanted to try my hand at grilling up a slice, and this option from Eating Well looks like the perfect place to start! Although it’s a bit complicated, the Italian flavors make this one a winner. (359 calories, 7 g fat)
    • Fiesta Burgers: You didn’t think I’d post a grill recipe round-up without a burger, did you? Health’s version stands out thanks to its yummy salsa topping. (266 calories, 8 g fat)
    • Grilled Balsamic Peaches and Frozen Yogurt: Tossing stone fruits on the BBQ has been all the rage the past few summers, and this dessert from FITNESS highlights summer’s produce beautifully! (199 calories, 6 g fat)

    (Image from Cooking Light/My Recipes)

    PS: Ever noticed how I don’t share seafood recipes? I personally am not a fan, even though I know how good the omega 3s are for you. Perhaps someone can help me get over my fish phobia? :)

    What’s your favorite dish to grill?

    23 Apr 2011

    Four Healthy Facts From April’s Magazines

    Spring is in full swing, and with it comes a new batch of magazine issues. I sifted through my subscriptions, and am happy to share the wellness wealth today!

    • A big question many people ask when it comes to fitness: How much is enough to stay healthy as we get older? Two-and-a-half hours each week, or 30 minutes every weekday, according to a study published in the Journal of the American Medical Association reported in Shape. That much exercise keeps people, on average, 13 pounds lighter by the time they are in middle age. Of course, more common and more intense workouts are even better. (SHAPE, April 2011)
    • Dietitians have touted the benefits of a colorful plate for years, but it turns out that many black foods are great for you as well. Here are a few my favorites among those listed in Health’s story, and their benefits:

    Black beans. The skins contain cancer-fighting bioflavanoids.

    Blackberries. One cup has nearly one-third of the total fiber amount you need in a day, and the polyphenols found in these berries may reduce age-related cognitive decline.

    Black rice. Brown rices darker (and more nutritious!) cousin has more vitamin E, an immune booster, than other rices. It’s also packed with more anthocyanin than antioxidant M.V.P. blueberries. (Health, April 2011)

    • “Treat yourself as you’d treat a friend,” says a study author who recommends ditching your self-critical mentality today. People who are more compassionate with themselves are also more likely to sweat it out for health and the mood boost than for appearance. Time to officially ban, “I’m so fat!” from your vocabulary! (Fitness, April 2011)
    • Fitting exercise into a hectic schedule can be quite a challenge. But BHG presented some excellent facts to persuade you to make it happen. Check ‘em out:

    There are 1,440 minutes in a day. Can you fit in the 30 minutes of sweat time?

    Only 31 percent of American adults engage in physical activity on a regular basis. Doesn’t (or wouldn’t) it feel great to be in the third that moves?

    Inactive folks report 20 percent less tiredness during the day after they pick up an exercise routine.

    Those who work out five times or more each week are back in tip-top form following colds quicker than those who are inactive. (Better Homes & Gardens, April 2011)

    (Image from Prevention)

    When your motivation is flagging, do you have a mantra or fact that you remind yourself of to stay on a healthy track?

    13 Feb 2011

    Your Healthful Hints (February 13)

    1. Push yourself for a longer lasting calorie burn.  In a small study published in Medicine & Science in Sports & Exercise, scientists found that an individual’s calorie burn level remains elevated for more than 14 hours after a vigorous exercise session! The participants burned, on average, 520 calories during an intense 45-minute biking workout. Then, in the following 14 hours, their burn rate continued to chug along even while sedentary, resulting in nearly 200 additional calories torched, compared to if they were sedentary the hours before. The study authors say that, due to these findings, two to three high-intensity workouts per week could have a fairly substantial influence on overall calorie expenditure (if exercisers also keep an eye on their food intake).

    (Image from Cathe)

    Step up your routine to give your calorie burn a major boost.

    2. Nosh on winter’s most nutritious foods. Artichokes, blackberries, brussels sprouts, lima beans, mangoes, spinach and winter squash are all top shelf, seasonal foods available in the chilliest season. Get them while they’re hot (ha!) and whip up one of these simple recipes from Runner’s World. If you cook ‘em right, even brussels sprouts can be tasty! Here’s a meal packed with those ingredients:

    3. Sound off on “touchy” yoga instructors. There’s a large “gray” area when it comes to touchy yoga teachers, The New York Times reports. In fact, certain injury-inducing or uncomfortable adjustments by instructors have led to lawsuits (no joke!). In that case, I think the one source is wise to briefly ask his students before pushing them further into the stretch or tweaking their form.

    So what do you think: Should group fitness instructors maintain a “hands off” policy or use any means necessary to help students achieve perfect form?

    31 Dec 2010

    2010 Wrap Up

    My how life has changed in the past twelve months! From interning in Chicago January through April to graduating in May and moving to NYC in June to start a new career…What a whirlwind (in a great way). :)

    I’ve done pretty well on my New Year’s to-do list for 2010, if I do say so myself! Only a select few are still under construction—growing patience, fostering more strong relationships and treating myself with more kindness.

    New York City is my new playground!

    To celebrate New Year’s Eve and my first full calendar year of blogging, I thought it would be appropriate to highlight some Healthful Bites greatest hits—AKA a selection of my favorite posts from the year. Without further ado:


    Give yourself a shout-out here: What’s your top accomplishment (health-related or not) this year? I know you all have made the last 365 days super.

    (Image from Friends Eat)

    Cheers to a 2011 filled with family, friends, fitness and fun!

    31 Jul 2010

    Eats to Sleep Sounder; Fat or Obese?

    It’s been a few weeks since I’ve done my usual Good for you news post—it’s about time to get with it, don’t you think? Away we go!

    Nod Off Noshes

    Over the years, you’ve probably heard countless tips about foods that will induce sleep. That Thanksgiving feast makes you drowsy? Must be the turkey! Can’t put your mind to rest at the end of the day? Sip on a tall, warm glass of milk. While this advice won’t harm you, it is sometimes not based in science.

    A Washington Post reporter recently delved into this topic and discovered that many more foods keep us awake then put us to sleep. The women involved in a recent Sleep Medicine study who ate more fat in their diets slept less at night, took more naps and racked up fewer minutes of restful sleep during the experiment than women who took in less fat. Being obese was also associated with fewer quality zzz’s, possibly linked to a case of sleep apnea, researchers said.

    Here are a few tricks to remember so your sleep comes easier:

    • Avoid caffeine if you are sensitive to it. Some forms can stay in your system and affect sleep up to 12 hours after consumption!
    • Ditch the alcohol if you need restful slumber. It may interfere with restorative REM sleep.
    • Popping a cup of red grapes may boost melatonin (an important hormone involved in sleep) levels a bit.
    • Warm beverages such as herbal teas or heated milk will probably help you feel more relaxed, but probably don’t have any chemical components that make you nod off.
    • You would need to consume about one full pound of turkey to accumulate a siesta-inducing amount of tryptophan. 

    Exercising often and strenuously is a sure-fire way to help me to doze off in a short amount of time. What works for you?

     (Image from Karrels)

    I could not stop laughing at this! Holy smokes, could this puppy be more adorable?!?


    Chubby Connotations 

    England’s public health minister is on a mission to ban “obese” from the vocabulary of health professionals, the BBC reports. Anne Milton says that “fat” is more likely to initiate action to improve health than obese, which she claims is less direct, more medical and less likely to encourage “personal responsibility.” It’s all about connotation, isn’t it?

    Opponents have fought back, asserting that calling someone fat is more likely to offend them than to spur them to action. Obesity is a condition, while fat is an adjective describing an individual, one public health professor says. 

    With all of the focus on political correctness these days, what is your opinion on this topic? Should doctors be very direct and possibly stigmatize their patients by saying fat or stick with the more clinical term obese?

     (Image from Zazzle)

    I guess it’s all about the way you think about it! Either way, this guy certainly is in no need of this shirt…


    Water cooler conversation starter: In an attention-seeking shocking health news story, a U.K. study has declared that cell phones are, on average, 18 times dirtier than public restroom flushing handles. While the germs on either generally don’t make us sick right away, they do illuminate areas that display poor hygiene of the user(s). Researchers claim that about one in every four cell phones in the U.K. could actually make the owner sick. 

    I’ve taken to giving my phone a quick wipe with a disposable disinfectant wipe every few days (avoiding all electronic in/out holes), especially now that I am often grabbing subway handles and other grimy items around the city. Do you pay attention to the cleanliness of your electronics, or just hope that the bugs will die off eventually/ be too weak to cause illness?

    23 Jul 2010

    [Flash 9 is required to listen to audio.]

    The good news this week is brought to you by the Dr. Fitness and the Fat Guy radio show! I was a guest on the show/podcast Thursday (one week after the amazing Bob Harper—hubba, hubba ;) ).

    Our topic: many of the great stories from the July/August issue of Fitness magazine! Want to learn more? Here are links to a few of the stories we discussed:

    I’m the last guest on the show—I come on a little bit later than 45 minutes in. Take a listen and then tell me what food from the food awards needs to be on your next list! And what story do you wish you could find in health magazines that you read?

    Play count: 10 | Download

    24 Jun 2010

    Set Yourself up for Health Success

    Be Choosy

    We’ve heard that you shouldn’t grocery shop on an empty stomach because you’ll choose things to satisfy your raging hunger. But how does exercise and other types of bodily excitement fit into the choice equation?

    Apparently, the more “aroused” (this doesn’t quite seem like the correct word here, but I’ll use it since the scientists did!) you are, the harder it will be to resist temptations. So if you had a really taxing day at work or ran a 10K in your personal best, you will be more likely to give in to that slice of cheesecake on the dinner menu that evening.

    When you’re in a state of calm happiness, you’re much more likely to make healthier choices, the Journal of Consumer Research reports. And if your body has been working hard accomplishing some other task besides resisting that temptation, it will be more likely to give into it. In one of many similar studies, participants were asked to remember either a two-digit or a seven-digit number. Those asked to remember the longer number were more likely to choose M&Ms over grapes than their less mentally-taxed peers.

    Mental energy is required to make wise health choices. Makes sense to me! But now there is evidence to back this up. You can utilize these findings by making sure that you are in a positive and relaxed state of mind when making big decisions and wellness-related choices.

    Have you noticed times in your own life when you have battled unhealthy urges and won? How did you do it and what circumstances were you in?

     (Image from Top Stocks)

    Peter must have had a hard day at work if he’s thinking about pushing that button :)


    Organically Duped

    People generally believe that organic foods, particularly desserts, have fewer calories than they actually do. “Organic” is often thought of as a synonym for “healthy” or “low calorie,” although this is often not the case.

    Since weight is basically an equation taking into account calories consumed and calories burned, even eating too many organic calories can pile on the pounds. And as sales of organic foods have jumped over the past 20 years, consumers may be putting away many more calories through their organic items than they believe they are, University of Michigan researchers say.

    Organic diners may feel less likely to act on other health-promoting behaviors, such as exercise, after eating organics, since they feel that they have already covered their health bases. In this study, college students believed that Oreos labeled as made with organic flour and sugar could be eaten more often and contained fewer calories than traditional Oreos.

    Just as a reminder: if something is grown with fewer (or no) chemicals, it is most likely better for the Earth. And it could be better for your body…but not necessarily. You still need to check your labels to find the true story!

    Do you seek out organic foods? If so, do you still read the labels?

     (Image from Slashfood)

    Just because the cookie is organic doesn’t mean it is calorie-free!


    Water cooler conversation starter: We all know that good sexual health is vital. (Heck, even Dr. Oz says you should be having more it!)  And protecting yourself from creepy STIs is super smart. So one Massachusetts school is now offering free condoms to any student after he or she receives a consult with the school nurse. All students in the school are eligible for this program, even those as young as first grade—leaving many more conservative adults outraged.

    Do you think there should be a minimum age for minors involved in programs like this? Would you be upset if your child, sibling or cousin went to a school that distributed condoms to all?

    20 Jun 2010

    Four Ways to Save Dough on Food

    We’ve talked a bit in the past about ways to save money on fare, but today I want to dedicate an entire post to a few cost-saving tips that I’ve picked up living in and visiting various cities in the past year or so! As an individual living on a budget, it can seem daunting to eat healthfully and inexpensively at the same time. The truth is, it can be a bit difficult! (And at times, I convince myself that I’d rather splurge on good, nutritious food than a new skirt I really don’t need and won’t wear. Priorities! ;) )

    But there are ways to save in ways that really add up. So here are my top four tips to save on good eats!

     (Image from Boston.com)


    1. Get to know your city. Instead of hitting up the nearest grocery store for all of your purchases, take a walking (or, if necessary, driving) tour of your neighborhood. Pop in and check out all the stores your locale has to offer. Are there small outlets that have great deals on your “staples” such as whole wheat bread, peanut butter or produce? Sometimes the more limited stores offer great everyday prices too—Wal-Mart doesn’t have the only good deals or rollbacks! And the extra trek is worth the work for the savings (and a simple way to sneak in extra steps).


    2. Hit up your area Farmers Market. It is a surefire way to get the freshest, tastiest food. Plus, you’re often able to meet the people who made or grew the food you’re going to eat. Neat! Less travel from growing, baking, etc. to your grocery bag means lower prices due to no transportation fees. Find one near you with this great directory.

    I’ve been loving the Greenmarket in Union Square, the largest market of its kind in the U.S.! You can find fresh baked breads, lean meats, local dairy products and of course produce at the market.


    3. Clip/click coupons and watch for store discounts. Prices change seasonally, plus certain manufacturers vary sticker prices widely over time. So glance at a store circular and seek out coupons for your frequent purchases. (However, don’t use a coupon as an “excuse” to buy something you normally wouldn’t that’s a nutritional nightmare!) And check out this fun fact I picked up in the July issue of REDBOOK: expired coupons up to six months past their use-by-date are often accepted overseas, so you can donate them to our service men and women! Check out the details here. 

    And like you couldn’t have guessed…there’s an app for that! Here are five applications that will help you discover the lowest prices, according to social media site Mashable.


    4. Buy in bulk, if possible, but be smart about it! When you buy a bag full of apples, you may grab a discount, compared to buying one or two. But only buy what you’ll eat, because otherwise the extras will go to waste and you won’t end up saving money at all! 

    When you’re buying “treat” foods such as ice cream or cookies, buy in larger quantities only if you know that you’ll be able to stop yourself after a sensible serving. If buying a 1.5 quart container of ice cream or a dozen cookies makes the leftovers impossible to resist, it’s probably worth it to pay a bit of a premium for a smaller cup of frozen dessert or an individual cookie or two.

    What is your best advice to share with the class about saving money on food…while saving your waistline?

    12 Jun 2010

    Top Ten NYC Restaurants (That I’ve Been To…)

    This weekend, I decided to compile restaurant reviews from my last blog, Health and the City, for the latest good for you eats post. Last summer, I used Health and the City to chronicle my time in the concrete jungle interning at Fitness Magazine. So why am I aggregating these on Healthful Bites, you ask? I’m packing for a move back to NYC because I’m starting my new full-time job at Fitness on Wednesday!

    Despite the stress of packing, finding a place to live and moving away from family, I’m very excited to start a new chapter in my life! I hope to keep blogging here on a regular basis. But please bear with me if I need to take a hiatus if things get hectic ;) 

    In past posts, we’ve discussed eating well at restaurants. Now, here are my top ten picks for New York City dining establishments that I have been able to visit so far. I’m sure this list will change plenty in the coming months…but it’s a start and a good way to share my better-for-you picks that city visitors may want to hit up!

    FYI: None of these restaurants have given me meals or paid me to say this (although now that I know that they’re all great, I wouldn’t say “no” to another meal ;) ). So you can believe that I am feeding you the straight scoop!

    1. Quantum Leap: A go-to joint for vegetarians and vegans, Quantum Leap has killer brunch (my fave: whole wheat vegan apple cinnamon pancakes with fresh fruit)!

    A delish veggie burger (Quantum Leap’s specialty!) and salad.

     2. Pump Energy Food: “Clean, healthy food” to fuel your healthy lifestyle. Plus, Pump serves scrumptious Only 8 frozen yogurt for dessert!


    3. Better Burger NYC: Fast food flavor and dishes without the grease. Baked fries, vegetarian chili and a very environmentally-friendly store keep many returning!

     (Image from Grace Notes)

    Bakes fries from Better Burger NYC.


    4. Healthalicious: Nutritious options, with no additives or preservatives, for all meals of the day. The asparagus, mushroom and zucchini ravioli with marinara sure was tasty!


    5.Eva’s Health Food: A huge menu, student discount, beautiful location and eclectic crowd (bodybuilders frequent Eva’s, since it has an attached supplement shop) make Eva’s the place to be for an affordable meal near Washington Square Park.


    6. Cosi: Not a New York-only restaurant, but Cosi is an excellent choice for breakfast, lunch or dinner (mmm…wood oven baked bread). Most locations have Wi-Fi and are study-friendly and nutrition information is posted right on the menu boards! 


    7. Viva Herbal Pizza: Vegetarian and vegan slices on inventive crusts (spelt, cornmeal, whole wheat, wheat free) at affordable prices. One slice and a salad surely makes a meal :)


    8. The Lite Choice: All-natural, kosher, low calorie and low fat soft serve in a variety of flavors. If they offer a flavor, you can request that they make it for you at any time in one minute!

     (Image from Dori’s Shiny Blog)

    TLC soft serve ready for your toppings of choice!


    9. Chickpea: Focuses on high quality ingredients without unnecessary added fats, displayed well with the baked falafel. Warm whole wheat pitas and several varieties of flavored hummus will please those who love slightly “Americanized” Middle Eastern food.


    10. Recharge: Many lean meat options for you carnivores out there—bison or ostrich anyone? Plus, a “cheat day” menu in case you dine with anti-health food diners.


    If you’ve visited New York, what is your favorite restaurant there and why? If you haven’t would you like to visit any of these if you do venture to NYC in the future?