Healthful Bites

    16 Dec 2011

    Three Two-Ingredient “Recipes” for One Busy Season!

    With shopping, baking, parties and more, it’s easy to just grab one of those all-too-convenient cookies tempting us all at every turn. But if you have an arsenal of simple, satisfying and nutritious options at-the-ready, it will be much easier to make smart choices and save the baked goods for treats!

    Here are three options that are as easy as A, B…well, that’s it! Two ingredients, less than one minute to prepare—zero reason not to try them. :)

    1. Santa Berries: Seriously, how cute are these?! Berries and cream are a classic combo, but this twist I stumbled upon on Pinterest takes it to a whole different, festive level. Cut off the leaf-end to make a base, then slice off the top 1/4 to serve as the hat. Make a “face” out of whipped cream, or in this case, I tried nonfat Greek yogurt with a bit of stevia for a bit of protein. Add two mini chocolate chips for eyes, add the hat and a final dot of whipped cream or yogurt. Alternatively, just slice off the leaves and top the whole strawberry with cream/yogurt to make a Santa hat. Serve this at your next get-together as a healthful dessert option that kids will love.

    Cheesy Salsa2. Cheesy Salsa Dip: This awesome swap for those who love chili con queso comes from Roni over at Green Lite Bites. The day after I spotted this genius idea on her site, I had to give it a try myself! Simply microwave a wedge of Laughing Cow light cheese for about 30 seconds, mix with 1/4 cup salsa and enjoy with your dipper of choice. Sliced veggies (carrots, celery, peppers, broccoli) or chips (pita, tortilla) all would work well. I’d love to hear what you come up with to scoop up this yummy (and crowd-pleasing) snack! Next time I whip this up, I’m going to make it a meal: 2 whole-wheat tortillas + cheesy salsa dip + 1 grilled chicken breast, diced + grilled peppers and onions = guilt-free quesadilla time!


    Cinnamon Apple3. Cinnamon Apples: I admit, this can’t even qualify as a recipe. But if you ever struggle with finding motivation to eat another serving of produce, this trick might help. Core and thinly slice your favorite variety of apple (Granny Smith for me, please!) and sprinkle on a dash of cinnamon. The spice not only adds awesome flavor to the juicy apples, but it also packs a fiber punch. Feeling like a dessert? Warm a whole, cored apple topped with cinnamon in the  microwave or oven until tender. Top with a dollop of whipped cream or a scoop of low-fat frozen yogurt or ice cream. Mmm!

    —

    In other news, the winner of the Nasoya giveaway is Audrey, who shared: 

    “My most recent one is probably veggie burgers that turned into mashed potatoes. I still can’t figure out what went wrong…”

    Congrats, Audrey! Please email me at karlaswalsh@gmail.com with your mailing address and your prize will be on the way very soon. Wishing you all much kitchen success in the future!

    —

    What are your top picks for quick snacks?

    3 Jun 2011

    Five Fresh Magazine Bites: June Edition!

    June’s health-minded magazines have arrived, and I have sifted through them and uncovered five fascinating facts, which I’m sharing with you today! Read on for more about making smart snacking and clearing up contact replacement.

    • Check the clock! 3:23 p.m. is apparently the time when dieters are most tempted to pick up a decadent treat, according to Health. Being aware of when, where and why you have the most trouble making healthy choices before the time comes can help you stay on track. If the afternoon is your trouble zone, make sure lunch includes a mix of protein, satisfying whole grains and a bit of healthy fat. Then plan ahead and schedule in nutritious snacks for when hunger strikes again!
    • Experiencing a little insomnia? FITNESS has a simple trick for you: Make your bed! Those who do so are 19 percent more likely to sleep like a log than those who leave their sheets disheveled. But if you’re sleeping OK and your room/ housemates don’t mind the look of it, here’s why it’s healthy to leave it unmade! Two sides to every story, right? ;)
    • Exercise can seem like an overwhelming task, especially for newbies. But is it really that hard and not fun? A study by the University of British Columbia noted in SELF found that many people think they’ll enjoy their workouts a lot less than they really do. Don’t be a Debbie Downer—remember how good you’ll feel after (for example, proud, energized or strong) when you don’t feel like beginning that warm-up!
    • Confession: I don’t replace my 30-day disposable contact lenses nearly as often as I should. If they aren’t torn and aren’t irritating my eyes, I’ve been known to use them for twice that long (must be my mom’s frugal ways creeping in!). SHAPE lets me know that I’m not alone: More than 50 percent of lens wearers don’t change their contacts when they’re supposed to. There’s a cool new tool to help us out, though. Acuminder.com will send you an email or text when it’s time to pop in a new pair. I’m clicking over there right now to set up my alerts!
    • The heat is on! Exercising outside in summer can be awesome (sunshine, gorgeous scenery, not having to layer up…) or awful (sun burns, allergies, wicked hot temperatures…). For the best way to keep cool during a tough outdoor workout—besides seeking out shade and sipping plenty of ice water—wrap a cold towel or bandana around your neck, Women’s Health recommends. Research published in the  Journal of Athletic Training discovered that runners sweating it out in a 90 degree room could stand the heat for five minutes longer with a neck cooling-device compared to their regularly clothed peers.

    For more important info about working out in the warm weather, check out this advice from the Mayo Clinic.

    (Image from NYTimes.com)

    Do you prefer exercising outside during summer or staying a bit cooler in the AC?

    19 Sep 2010

    Three Reasons (Plus One Recipe) to Try Apples

    Fall is rapidly approaching, and that means a new set of seasonal produce will soon be hitting stores and farmers’ market stands! One of my fall faves? Apples. So here are three reasons why you should include an apple a day (or a few times a week) to your diet.

    1. It’s National Apple Month! There’s no better way to celebrate the more than 7,500 varieties of apples worldwide than by noshing on one. Check out the astonishing facts about these different “breeds” here. And take your “pick” (haha!) at an orchard near you.

    2. The health benefits of apples are amazing. No wonder it’s said that they keep the doctor away! Research has proven that apples encourage heart health, cancer prevention and may ease certain breathing difficulties. Plus the fiber in this fruit increases feelings of fullness. One study found that participants who ate an apple 15 minutes before lunch ate about 190 fewer calories at that lunch, compared to when they ate applesauce, sipped on apple juice or consumed nothing before dining (and that’s taking into account the calories from the apple itself). Fascinating!

    3. These crisp fruits are perfect in numerous meals, snacks—have you tried apple smiles?—and desserts! Which leads me nicely into the recipe: my Flatout PB2+A Wrap. The players…

    You can use your favorite nut butter, sliced whole apples of any variety and your choice whole wheat wrap for this recipe—this is just what I have on hand and enjoy!

    If you’re using PB2 (which I first introduced in this post from last November) add water to reconstitute. Then spread evenly on your wrap.

    Thinly slice the apples and arrange on the bottom one-third of the wrap, a tip I learned from my pal and Flatout pro Jenn!

    Simply tuck, roll and slice! This makes for an ideal snack or light breakfast—supplying about 175 calories, 4.5 grams of fat, 15 grams of protein and 9 grams of fiber (when using the ingredients in amounts that I used). Fall perfection!

    What is your favorite variety of apple and why? It seems that everyone I speak with about this has a very definitive answer…and I’d love to hear yours!

    8 Aug 2010

    Pop These Chips in Your Cart!

    Here’s a fact about me that I don’t believe that I’ve shared yet: Nearly everyday I have an afternoon snack. That’s right…snacking isn’t off limits in my world! I find that the time from breakfast to lunch is no big deal, but if I don’t have a bite between lunch and dinner, I’m usually quite ravenous by the time the third meal of the day rolls around.

    As often as possible, I try to pack something from home (to save cash and pack in more nutrition), but some days that just doesn’t happen. When my day turns hectic and I can’t hop away from my computer to grab a snack at a nearby deli, I even hit up the vending machine. Say what? A wellness-focused blogger and health magazine employee eats treats out of the vending machine? I do have one go-to snack that I know is a relatively great choice: PopChips.*

    These potato snacks have made a brief appearance on Healthful Bites some time ago. But let’s dig a little deeper today! 

    Chips are popped through heat and pressure and are “never baked, never fried.” Check out part of their creed:

    “Our all-natural pledge: no fake colors, no fake flavors, no preservatives, no fluorescent orange fingertips, and no wiping your greasy chip hand on your jeans. No, really. We only use ingredients you can feel good about eating. And we leave out the bad stuff, like hydrogenated oils and msg, that give snacking a bad name.”

    Love it! Especially since greasy fingers, lips, etc. from overly oily foods are one of my pet peeves. Currently, seven flavors are offered. The varieties in order of my preference:

    Each serving of 19-22 chips (depending on the flavor) has 120 calories and, of course, no artery-clogging trans fats. And in case you’re interested, the original flavor are vegan! Most varieties are topped with the perfect amount of seasoning—not too salty as many chips can be. The salt & pepper version was a bit too powerful for me, and I’ve never been a fan of barbeque or salt & vinegar chips. But all other varieties get my thumbs up! :)

    Plus, how can you not love a company that has a “snackers’ credo” that includes this fun nugget: “A snack can do without the fat content, but it can never do without the flavor content.”

    I sure am glad my office stocks bags of the original PopChips in the vending machine! If you must vend, what is your pick?


    *By the way, PopChips didn’t pay me to post this or anything—I’m just a fan. They have Ashton Kutcher on the payroll to be their “president of pop culture,” so they probably don’t need me! ;) Please let me know if there are any products you are loving that you think I should check out too. I’m always interested in the latest scoop and adore your input!

    21 Feb 2010

    Holey Rollers

    The folks at Holey Donuts were kind enough to include me in their latest blogger contest and I could not be more ecstatic! I first heard about these low fat, handmade donuts from Hungry Girl, and later heard the founder interviewed on Dr. Fitness and the Fat Guy.

    Since first hearing about these pastries, I have wanted to try them, but had never gotten around to ordering them. Sadly, right now, Holey Donuts are only available via mail order, making it a bit more inconvenient than just picking them up at the corner grocery store (though this does allow excellent quality control).

    When comparing the nutrition facts of these products with their traditional, mass produced counterparts, you will be pleasantly surprised! With about half the calories and a fraction of the fat of say, Krispy Kremes or Cinnabon, a Holey Donut is a fairly guilt-free treat.

    Roll out!

    After opening a generous (and full disclosure FTC-style: free) package of donuts, I found three smaller boxes of donuts and cinnamon rolls (Get it? Holey Rollers?). The company also sells donut holes and mini-cinnamon rolls that they call “Cinnamon Bun Middles.” They were kept fresh through dry ice. To thaw, the company recommends leaving them on the counter with the box closed or tossing in the microwave for 10 seconds or so. To store, keep the items in the boxes or baggies in the freezer.

    My Mom couldn’t wait to try one, considering cinnamon rolls are among her favorite foods. I warmed a roll for her and she said, “These are scrumptious! Are you sure this isn’t like the Seinfeld episode where the nonfat yogurt really isn’t nonfat and they all pack on pounds?”

    Despite the very decadent taste, you can tell these doughy treats are one-of-a-kind because of their completely grease-free taste and texture.

    My Dad tried a roll as well—I thought he would be a good judge to include since he is not a health food fan. My Mom and I have tried to fool him with a (turkey) bacon BLT sandwich to no avail. He often teases me for my “low fat crap.” So did these donuts pass the Dad test? He was impressed by their large size, similar to a compact disc in diameter, and the taste was spot-on. The texture, however, was a bit too chewy for his liking.

    Next up, I tried a Vanilla Crumb donut as an afternoon snack at work. To tell you the truth, I haven’t had a donut in years and years, but I think I can fairly accurately remember what “normal donuts” taste like.

    Eating off of a paper towel=classy :)

    These donuts, which come in many different flavors, filled and un-filled, are about as wide as a baseball. They are light and fluffy, with the perfect amount of sweetness and topping. DEE-lish! My picture does not do these Vanilla Crumb cakes justice, as it was stored in a Ziploc and stuffed in my bag for the better part of the day and a train ride. For a better idea of what the donuts look like when they arrive at your door:

    (Photo from Holey Donuts)

    After all those drool-worthy details, here’s the scoop about how you can potentially try these donuts and win 250 dollars to buy additional tasty treats!

    There are other bloggers currently reviewing and participating in this contest, so this is basically a competition between my readers and my fellow blogger’s readers. Let’s show them who the “Holiest” fans are!

    If you mention my blog when subscribing to their newsletter, we both are entered to win. If my blog receives the most visitors to the Holey Donuts site signing up for the deal-packed emails, one of my readers who has subscribed will win 250 dollars in store credit as well as four six-pack boxes of delicious donuts! And I will win 500 dollars, which I promise to spend on ways to make my blog better and more exciting ;)

    So take a click over to the “Contact Us” page and enter your name and email with the subject “Reader Contest.” Then in the message box, simply copy and paste this message:

    “Please subscribe me to your newsletter. I heard about your products through Healthful Bites!”

    You can learn more about Holey Donuts, see videos about how they are made and earn extra contest entries by becoming their Facebook fan.

    This is a short contest, ending on February 28 (next Sunday), so please head over to the Holey Donuts site today to subscribe. We may both be winners like these champions! We may not get medals, but victory will sure taste sweet!

    31 Jan 2010

    Twisted Treats

    Are you ready for some football? As we speak, the Pro Bowl is commencing and in one week, the Colts and the Saints will face-off for the National Championship! So what does that have to do with health, you ask? Well, with Super Bowl parties galore, the snacking landscape can be a minefield for diet disasters. Pizza bagel bites, cocktail weenies or chips and dip anyone?

    It’s certainly OK to splurge every so often, as we discussed around Thanksgiving. But if there are more nutritious options available, it’s at least possible to opt for the healthier choice if you prefer. So if you’re hosting (or even if you’re a guest…bring a dish to share!) set out a fruit tray, hummus with veggies or these partially whole grain, low-fat homemade pretzels.

    This recipe comes from a family magazine (exact name unknown due to some strategic scissor work) most likely published about 20 years ago. I found it in a well-loved pasted together cookbook in my Mom’s kitchen. Please claim this recipe if it’s yours and I’ll give credit where it’s due!

    The ingredient rundown:

    • 1 package active dry yeast
    • 3 tsp. sugar
    • 1 1/2 cups warm water, 4 cups water for boiling
    • 2 cups whole wheat flour
    • 1 3/4 cups all-purpose flour, plus extra for kneading
    • 1 1/2 tsp. sea salt, plus 1 Tbsp. for topping
    • 3 Tbsp. baking soda
    • 1 egg white, lightly beaten

    Pour out the yeast into a bowl with 1 tsp. of the sugar and 1/2 cup warm water. Let this mixture rest for about five minutes while the yeast reacts.

    Next, mix both kinds of flours with 1 1/2 tsp. salt and add the yeast liquid mixture. (That’s all the ingredients!) Sprinkle some of the extra all-purpose flour on a clean counter and knead dough, adding flour as needed, until stretchy, evenly textured and not sticky.

    Coat a bowl in non-stick spray and turn the dough in this spray so it is lightly covered. Leave the dough in this bowl to rise for an hour—covering with a clean dish towel is a good idea.

    After your kitchen hiatus, get your aggression out by punching the dough down. Separate the dough into ten even pieces on a floured surface; then use your hands to make “pretzel ropes” about 1 1/2 ft. long. Shape these as you please (creativity is encouraged!) and let the formed pretzels rise on the counter for another 30 minutes.

    Preheat your oven to 425* and top two baking sheets with nonstick spray. Put a medium-sized sauce or skillet pan on the stove and pour in 4 cups of water, baking soda and the other 2 tsp. sugar. After this liquid is simmering, cook each pretzel for 30 seconds per side in the fluid-filled pan. When the pretzels have been boiled, place them on the baking sheet. Brush each pretzel with the beaten egg white and top with salt. Feel free to add any other spices to suit your preferences!

    Toss the pans into the oven for 15 to 18 minutes or so—just remove the pretzels when browned to your liking.

    Hehe, get it? Karla loves weights!

    Three pretzel variations. Do the twist ;)

    Healthful Bites loves some football! (That’s supposed to be the field goal uprights and a football if you can’t tell).

    Feel free to serve and enjoy with guilt-free dips such as lycopene-packed pizza/marinara sauce or low-calorie honey/spiced mustards.

    Do you have any go-to cocktail or house party snacks, treats or meals?

    21 Jan 2010

    Hit the Willpower Wall?

    Yes WE Can

    Now is the time that many New Year’s resolutions (if you made one) hit a stumbling block. The novelty has worn off, the effort seems to hit home and it seems all-around simpler to revert back to the old ways of doing things. So what’s the solution?

    Hang out with your most self controlled pals, University of Georgia researchers say. A strong will, or the absence of a strong will, can rub off on those around you. Heck, you don’t even have to be near the stubborn person—you just have to think about them. This makes sense: if your significant other wants to order the fried ravioli appetizer at dinner, you’re much more likely to eat some than if you didn’t have the spicy, meaty aroma wafting towards your nose. And if your roommate buys a new yoga DVD, it’s much easier to join her than to travel to the gym; plus you may feel a bit guilty watching her stretch and tone from the comfort of a couch.

    Before this series of studies, scientists knew that negative behaviors spread across populations (smoking, for example), but this has proven that positive conduct can be passed along as quickly as H1N1.

    Do you feel that your pals and family members share their habits with you after spending some time together? Or do you do more of the “rubbing” and influence your peers?

    (Image from Pandavas)

    It’s All About the Frames

    If you’re seeking to boost your motivation on your own, new research published in the Journal of Personality and Psychology says it may be time to mentally reframe your task. First, it’s important to determine whether you are motivated by achievement/excellence or pleasure/happiness. Then, you can tell yourself that the task you need to complete will provide those feelings or sensations for you.

    This means that two people can find the same to-do item drastically different—like how some think of exercise as a chore while others revel in the mood boost sweating gives them.

    Personally, I know that I would much rather win at something, get an “A” or make my parents proud by getting an award than do that same thing for enjoyment. It must be the competitor in me :) But I do find that other tasks, such as working out, I do grab some endorphins and feel more positive about my body. Maybe I’m a bit of both?

    Do you fall into either one of these motivational categories? What do you say to yourself to stay on the healthy living track?

    (Image from 100 Musical Footsteps)


    Water cooler conversation starter:     One woman published in The New York Times thinks that food plays too large of a role in children’s lives…what with the post-game ice cream sandwiches, birthday treat candy bars and classroom donut celebrations. Do you think that society has changed recently to make food a larger player in young lives? And is this only a youth issue, or an issue for society as a whole?

    11 Jan 2010

    Cheese Please (with giveaway!)

    If you’ve been reading Healthful Bites since October, you know that I’m a fan of Fiber Gourmet products. Their fiber-packed, saucy macaroni and cheese is delicious, but sadly, it’s hard to find FG products in my neck of the woods.

    So I took advantage of my “no shame” personality characteristic and sent the FG team an email expressing my satisfaction with their cheesy mac and intrigue to try other products. Ari from FG was kind enough to send me a few new items to try and said he would be happy to help me host a giveaway for one of our readers!

    After opening my package from Ari, I was delighted to find some 50 calorie packs of Lite Cheese Snacks as well as a couple pasta treats! I anxiously cracked open a packet of crackers (after snapping a couple pictures for you, of course) and dug in.

    The crackers, each a bit larger than a postage stamp, are nearly identical to Cheez-Its or Cheese Nips in taste and appearance.

    But the nutritional facts and ingredients lists are quite different! Take a look:

    Fiber Gourmet Lite Cheese Snacks

    FG crackers are also made with wheat flour and contain real cheese!

    Kraft Cheese Nips (Nutritional Information from Quite Healthy Technologies)

    Nutrition Facts Label for Cheese Nips Baked Snack Crackers, Four Cheese

    While the FG crackers are chock full of tangy cheese flavor, they don’t leave the greasy residue on your fingers or your lips. Of course they also pack an ample fiber punch! The crackers were not all exactly uniform: some seemed to be cooked more than others, so the flavor was a bit different for a couple bites per pack. But if I had the choice between traditional cheese crackers and FG crackers, I’d take the FG’s any day!

    A pack or two (there are about 25 bites per pack) of these Lite Cheese Snacks would be a great treat to tame a salt craving, an addition to a between-meal snack, or a side to a sandwich for a meal.

    So here comes the fun part for all of you: one Healthful Bites reader will receive a case of FG Lite Cheese Snacks to bite, savor and/or share! There are three easy ways to enter:

    1. Leave a comment here detailing your favorite or ideal snack
    2. Post a comment sharing one benefit of fiber intake
    3. If you have a Twitter account, tweet this message: “Hey @karla522, I want to try a Healthful Bite…Fiber Gourmet’s Lite Cheese Snacks!”

    (You may enter via all three steps if you’d like; each separate entry will add your name to the drawing again!)

    All entries received by midnight on Friday, January 16 will be considered. One random winner will be selected and posted on Saturday, January 17. Ari will then ship the cracker case your way!

    Feel free to tell your friends about this giveaway…perhaps if they win they will share the wealth :) Good luck to you all!