Your Secret Ingredient

A Dietitian's Dilemma

2011-12-03T15:19:00.010-05:00

Yes, we are all human. We all have struggled with health, exercise, and weight. Even us dietitians slip up now and then. And slip up I did…

So I thought I would share my current struggles with all of you, hoping to give you honesty, advice, and maybe even some motivation. As most of you know, I spend quite a lot of time in Mexico City. After subjecting my stomach to some painful fights with bacteria, it had finally settled down and eased its way into the Mexican food culture. I was ecstatic to be healthy and free to eat whatever I wanted here. There we begin my downfall...

After a month of tacos, quesadillas, empanadas, cheese galore, and general laziness- I returned home to NY only to realize that I had brought home more than I bargained for (in terms of weight, that is) Oh no, a dietitians dilemma, weight gain! 7 pounds, to be exact.

So…what does a dietitian do when faced with this way too common problem? Sign up for a 5K race and get back on a healthy eating plan! I know what you’re thinking…oh yea the dietitian can run a 5 K no problem…wrong! I must admit that here in Mexico (7,500 feet above see level) I am currently only able to run 0.5 miles without needing a walking break.

Why Have You Done A Good Thing?

Although the altitude and pollution definitely make it tough, I know that by making this commitment, I am definitely doing a good thing. My grandfather always used to say, “you need to know where you’re going before can figure out how to get there.” Setting small, reasonable goals is the key to weight loss. For me (being a novice runner) a 5K run is a perfect goal. What’s your perfect exercise goal?

So stay tuned as I fill you in on my journey to run a 5K and eat healthy here in Mexico. I’ll tell you what I’m eating, how I’m running, and struggles I face along the way. With recipes, meal plans, and pictures, you will have everything you need to jump on board.

Day 1:

Luna Bar and banana for breakfast, egg white and onion omelet with 1 piece of whole-wheat toast for lunch and 1/2 cup low-fat cottage cheese, snack: yogurt, fish with cherry tomatoes and mushrooms with brown rice and green salad for dinner. Snack: orange. Want this dinner recipe? Click Here!

I am dreading the run. Put a new playlist on my Ipod for inspiration (top 50 workout mix from itunes). Hope it works…

Back from the run (mostly walk)- not so bad! Feel great and ready to hit Parque Mexico again tomorrow.

Check back for an update on my progress, more recipes & photos of my meals. And if any of you are in the same position as me- please jump on board and share your stories-- good luck!

--Samantha Jacobs, MS RD CDN

A Healthier Thanksgiving Table

2011-11-22T15:20:00.001-05:00

Thanksgiving has always been my favorite holiday. I love spending the day with my family and cooking with my mother every year. However, I have never understood the mentality that Thanksgiving is a marathon eating day. Here are some healthy tips to help you enjoy your Thanksgiving favorites with moderation, from cooking in the morning to digesting the meal at night.

How to Make Your Traditional Dishes Healthier…

Turkey – All it needs is herbs and spices and bath in its own juices. Skip the butter rub.
Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.
Stuffing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Cut down on bread and meats in stuffing. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
Green Bean Casserole — Cook fresh green beans with chucks of potatoes or use evaporated fat free milk instead of cream soup. Top with almonds instead of fried onion rings.
Sweet Potatoes – Skip the butter and added sugar and use evaporated milk and crushed pineapple for sweetness.
Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter. Try blending half potatoes with half pureed cauliflower.
Desserts — Make a crustless pumpkin pie or find low-fat crust recipes. Replace butter and eggs with fruit purees or egg whites. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies or use low-fat milk or in other recipes. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting. Reduce the butter and substitute in some oil instead for less saturated fats.

**For healthy recipe ideas, go to Cookinglight.com or Eatingwell.com

How to Prepare for Yourself for Thanksgiving dinner:

Exercise that morning! Make sure to go for a long walk or do a workout routine, yes even if you are cooking. This will help you to burn off the extra calories for the day. Exercise also helps you to feel better about yourself, leading to healthier choices.
Move when you are cooking. Put on the radio to dance to or stop or do bicep curls with canned foods. Every calorie burned off helps!
Eat sensibly the rest of the day. Choose a light healthy breakfast like eggs and fruit and a salad for lunch, for example, to keep your caloric intake low before you go. Don’t skip meals!
Don’t go hungry. Make sure to have a small snack before you go so you are not ravenous when you get to the party or restaurant and see/smell tempting food.
If the party requires you to bring a dish, bring something healthy. Offer to bring the salad, lean protein like fish or chicken, or make a healthy and light dessert option, such as angel food cake or fruit salad. Doubtful you will be the only one eating it and most people appreciate having the option to eat healthier at a party.

How to eat less at the holiday meal:

Most importantly: Before you start eating anything, think of your meal like a budget and determine how you want to spend your calories. Do you want an extra roll with dinner or a glass of wine? Alcohol or dessert? Make healthy substitutions to fit into your “budget.” Do you want stuffing or potatoes? Stick to your favorites and try to make your plate ½ full of vegetables, ¼ plate lean proteins, and ¼ plate starch.

Serve up or choose healthy appetizers to start instead of the usual suspects. Healthy party starters include protein, fiber, and fruits and vegetables. Here are some ideas for Thanksgiving starters or at any holiday party:

Shrimp cocktail
Chicken or fish skewers/kebobs, such as chicken satay
Salsa with crudités or sliced vegetables
Vegetables and 1 tbsp of dip
1 tbsp hummus or other bean dips with whole wheat pita
Fruit salad
Homemade Sushi
Bruschetta with lots of chopped vegetables
1 small palm full of mixed nuts
1 tbsp of guacamole with vegetables or whole wheat pita

When you finally sit down for dinner:

Start with a hearty vegetable soup or salad. Fiber keeps you full!
Scope out the options before you choose anything. Your best bet is to fill ½ your plate with vegetables, ¼ with lean protein and the last ¼ with your favorites. but stick to one plate full or you can always go back for more veggies!
Leave serving dishes in the kitchen instead of on the table. If you don’t see it you won’t eat it, or at least it will take more effort to eat more.
Use smaller plate (9” plate) and serving spoons throughout the meal.
Use smaller wine glasses and larger water glasses.
Limit high calorie alcoholic beverages. Choose wine, straight hard alcohols, mohitos wine or vodka spritzers, and low calorie alcohol options like Skinny Girl Margaritas. Separate drinks with club soda or water and limit yourself to 1 drink maximum for women, 2 drink maximum for men.
Space out your alcohol with lots of water and sparkling water
Offer to your guests and serve yourself a variety of vegetable dishes and less starchy dishes
If you try something and you don’t like it, don’t waste your calories. Stick to your favorites and try to only have 1 plate full.
When you go back for second, fill up your plate with vegetables too.
Eat slowly! Make your main meal last at least 20 minutes.
Cut your pie or cakes into smaller slices and serve a fruit salad as well. Again, fiber keeps you full
Share options. Everyone can grab a spoon and have a bite of dessert.
Take the focus off the food. Enjoy great conversation and the company and you will want to eat less.

After the meal…

Try not to sleep right after the meal! Instead, keep on moving. Go for a walk after or play football to burn more calories.
Don’t stress or feel guilty about your food choices. Relax and enjoy your small indulgence. There is no such thing as a good food or bad food, only sometimes treats and everyday foods.

Happy Thanksgiving Everyone!

Amy Santo, MS RD CDN

Green Apple or Asian Pear? Oh no wait…Quince!

2011-11-19T21:59:00.006-05:00

Recently, a very dear friend of mine had a great new fruit that I had never heard of…a green apple? Asian pear? No, something in between: quince!!

Why have you done a good thing?

Quince is a wonderfully tart yellow, pear shaped fruit. Quince has been shown to have a rich source of anti-allergic and anti-viral properties reducing symptoms of allergies. Quince also has a large amount of tannins, (giving quince its tart taste) which bind to cancer carrying toxins and chemicals, protecting you against cancer. Quince also contains 25% of your daily vitamin C requirement, helping to build your immunity in the winter months. Quince is also a great source of vitamin A, reducing night blindness. Quince is rich in fiber, helping to keep your bowel movements regular, reduce your cholesterol, and reduce your risk for certain cancers. And overall, introducing new fruits into your diet like quince, increases the variety of fruits and vegetables you have in your diet = more vitamins, minerals, phytochemicals and antioxidants!

How to pick and store a quince:

Choose a quince that is bright golden yellow. Store them in the refrigerator. Or pick up quince jam spreads, also delicious!

What do they taste like?

Quince have a tart taste when raw but when cooked, quince tastes like a tart (green) apple with the texture of a pear.

Quince Thanksgiving Recipe Ideas:

Serve quince jam with manchego cheese and whole wheat crackers as an appetizer
Glaze meats and poultry (like your turkey) with quince syrup – Cook 2 lbs of quartered fresh quince in 1 cup of sugar and 4 cups of water with 1 tbsp of lemon juice. Simmer until pale pink in color. Strain and marinade meats or poultry in syrup and roast with cooked quince! Try this great Quince Turkey recipe from Martha Stewart:
Make roasted pears, apples, butternut squash, brussel sprouts, parsnips and quince for an easy side dish
Try this spin on cranberry sauce
Try roasting quince with your sweet potatoes
Want to try a new spin on a traditional Thanksgiving classic? Try apple and quince pie this year
For a fancy fake-out, try making poached quince for a low-calorie dessert

Other recipe ideas with quince:

For a traditional Mediterranean dish using quince, try Moraccan Lamb Stew
Spread quince jam with almond butter on whole wheat bread for a fancy spin on pb and j
Try making quince applesauce to top on whole wheat pancakes, waffles, to mix into oatmeal, or for the little ones!

So look to quince for a great new spin on a Thanksgiving favorite this year. Adding some new spice to an old classic makes the holidays just that much more fun!

--Amy Santo, MS RD CDN

Oh You Sweet Conehead...

2011-11-13T21:47:00.009-05:00

Aren’t we always looking for sweets sans the calories? Often times we are torn between “natural” sugar sources that have calories and artificial sweeteners that don’t have calories but definitely have some unnatural ingredients. Well guess what, here is a way that you don’t have to make that tough choice: Piloncillo! AKA Panela of Panocha. This is a sugar originating from Mexico that is a natural form of pure cane sugar. That’s right- no additives, no refinement, no coloring! It is made by crushing sugar canes, collecting the juice that falls, boiling it, and then shaping it (mainly into different size cones). And to make this sweeter: it contains less calories than any other sugar or natural sweetener (i.e. honey, molasses, maple syrup, etc.)! Only 15-20 calories per tablespoon, to be exact (as compared to other sugars and natural sweeteners that have between 30-60 calories per tablespoon)!

Why Have You Done a Good Thing?

Our body wants sweets- what’s a girl to do? Eat them, of course! But by consuming natural sugar sources you are treating your body right by not subjecting it to too many ingredients that are unrecognizable. Although no cause or effect has been proven, research does show a correlation, in that people who consume lots of artificial sweeteners (via diet sodas, diet foods, etc.) tend to be heavier and at a greater risk for obesity that people who consume less artificial sweeteners. Some research also suggests (but has definitely not proven) that when we consume these artificial sweeteners, our body does a “fake-out” leaving us craving the real thing even more. Plus, some recent (preliminary) research suggests that their just may an association between artificial sweeteners and stroke- oh no!

So, by substituting piloncillo sugar for table sugar, brown sugar (which can often just be table sugar + molasses for coloring- how rude!) or artificial sweeteners, you can give your body real food without adding a ton of extra calories. And just what happens to extra calories from sugar once we ingest them? I hate to be the barrier of bad news- but they take a little trip to our liver, and then take a one-way flight to our fat cells- where they stay until we work them off!

What exactly do I do with this odd cone-shaped sugar?

Well, I have to say that it is very hard to grind yourself (speaking from experience!)

So…most places sell it ground, as well- which I would recommend. From there, the possibilities are endless. You can use it in your coffee or tea, in your cereal, in your bakes goods, in cooking, and even to sweeten a salad dressing. Really- just about anywhere you would use table sugar or artificial sweeteners!

Sad to see the pumpkins go? Try this recipe to make your very own (very Mexican) sweet pumpkin dessert. Here it is, complements of About.com

Look for Piloncillo in gourmet food stores, specialty markets, and international supermarkets. Now that you know about this sweet hidden gem, go seek out and sub it out in your favorite foods!

--Samantha Jacobs, MS RD CDN

The Jewel of Autumn- Pomegranates!

2011-10-31T21:46:00.007-04:00

Patients always complain to me that as soon as autumn hits, all the delicious fruit is gone. Well it may be true that some of the best like peaches or berries are out of season for a year, some of my favorites are only unique to the fall. Pomegranates, often called the “jewels of autumn” are super-fruits that shouldn’t be missed out on…

Why have you done a good thing?

Pomegranates are true super-fruits. Rich in a type of antioxidant called polyphenols, pomegranates have been shown to reduce your risk for heart disease by preventing atherosclerosis or the hardening of your arteries. Polyphenols also help to reduce inflammation, reducing the risk for chronic diseases and alleviating arthritis. Pomegranates have even been associated with reduction of dental plaque, helping to reduce gum disease and cavities. Pomegranates are also a great source of vitamin C, another well-known antioxidant, and potassium which helps to keep your blood pressure healthy and low. Pomegranate seeds or “arils” are a great source of fiber and healthy unsaturated fats as well. Pomegranate juice however is strained from the seeds, making pomegranate juice not nearly as healthy as the seeds themselves.

How to pick a pomegranate

A pomegranate should feel heavy and the skin should be firm and taut. Don’t worry about skin blemishes as they do not affect the quality of the seeds inside.

How to eat a pomegranate

The first time I tried to seed a pomegranate, I stained my hands (and a new dress). Here are the steps to prevent you from doing this!

1) Cut off the tip of the pomegranate (the crown)

2) Cut the pomegranate into 4 segments

3) Submerge the segments into a bowl of water. Gently, remove the arils or seeds with your fingers while the pomegranate is under the water. Repeat with each segment

4) Strain the water in a colander and enjoy the arils! Discard the other parts of the fruit.

Don’t like to seed a pomegranate? Try buying pre-seeded pomegranates from Whole Foods and other grocery stores. It’s OK to let them do the work…

Recipe ideas:

-Top pomegranate arils onto salads, fruit salads, Greek yogurt, low-fat cottage cheese, oatmeal, whole grain pancakes or waffles

-Blend into a fresh fruit smoothie with Greek yogurt for breakfast

-Bake into your whole grain muffin or quick bread recipes

-Sprinkle on top of roasted root vegetables like sweet potatoes and parsnips

-Mix into grain dishes like whole grain cous-cous, brown rice, or quinoa with walnuts and parsley

-Make a great antioxidant rich dessert by using dark chocolate to coat clusters of pomegranate arils

-Glaze lean proteins like lean red meat or chicken with pomegranate glaze:

½ cup 100% fresh unsweetened pomegranate juice

1 cup port wine

2 tbsp pomegranate seeds

Combine juice and wine in a small saucepan over medium heat and simmer until the liquid has reduced to half its volume and is thick like syrup, about 45 minutes. Serve over lean proteins!

-Top fish or chicken with pomegranate salsa:

3 tomatoes, diced

1 cup pomegranate arils

½ cup chopped parsley

1 jalapeno, seeded, finely diced

1 scallion, diced

salt and pepper to taste

Mix all ingredients together and serve with baked chips, toasted whole wheat pita or over fish

Want a decorative idea for Fall dinner parties or Thanksgiving? Use the beautiful pomegranate in its whole form.

Enjoy this beautiful autumnal fruit!

--Amy Santo, MS RD CDN

It’s Time For a Round-up: Trick or Healthy Treat?

2011-10-22T17:42:00.007-04:00

Last Halloween we brought you a round-up of the healthy Halloween candy selections. This year we thought we would move on to the party scene for kids/adults alike and round up an assortment of healthier snacks to serve at your Halloween bash. Because Halloween night can be healthy-ier and festive!!

Why have you done a good thing?

Whenever you go to a Halloween party, what do you see served? Candy of course but also decorated cookies, cupcakes, and other dessert treats dressed up in Halloween costumes. As cute as those are, the calories add up quickly, leaving you hungry and searching for more. Why? High carbohydrate intakes cause a large release of insulin, leading you to be hungrier faster. More balanced snacks that have protein and healthy sources of carbohydrate with fiber will leave you full and satisfied. This balance is the key to portion control at a party and allows you to stop at just a couple pieces of candy.

Other trick? Either bring healthy snacks with you to a party or serve up a healthier Halloween spread, with some candy on the side of course…

Healthy-ier Halloween Round-up:

Witchy Pretzel Rods

Banana Ghosts

Creepy Vegetables

Or try arranging your veggies in a more fun way!

Guacamoldy Creature Chips

Apple Bites

Pumpkin Popcorn Balls **substitute out margarine for light butter to avoid trans fat

Looking for something fun to drink? Witches Brew…

Mix 1 gallon of apple cider with a few drops of food coloring, sliced apples, and gummy worms…

And for adults, add a touch of rum…

So round out your great costume with a super creative snack that everyone will be talking about! For a refresher on the Halloween round-up from last year to help purchase your candy, click here…

Happy Halloween everyone!

--Amy Santo, MS RD CDN

Judgment Day...

2011-10-07T23:29:00.005-04:00

Looking to jump-start your diet? If you’re Jewish- this weekend you can kill two birds with one stone (and don’t worry- you have until Friday at sundown to repent for using this upcoming holiday as a diet jumpstart) Beginning this Friday night, it is Yom Kippur, or as us Jews like to call it, Judgment Day. For this reason, we fast all day as a kind of bargaining chip with G-d, to say: “hey look, a whole day of suffering, that must have been enough to delete out all my sins over the past year, leaving me on my merry way until next year” So… I know that last year we gave you a few tips on how to have a healthy fast- don’t worry, we wont blab about that again. This year we will rant about how to turn a (torturous-to-some AKA Amy) Jewish holiday into the start of a new you. Which makes sense- since it is the Jewish New Year!

Why Will You Be Doing A Good Thing?

Perhaps you are worrying about how on earth you will go a whole day without eating? Or if you are like me, you are not giving the food a second blink, but frantically obsessing over how to go a whole day without coffee? (PS- I start at T-3 days with Green tea, then nothing at T-1. D-Day is still rough, but the headache shouldn’t get you, after following this plan.)

Fasting for a day will shrink your stomach (yay) but…be sure not to blow it on break fast. When the time comes Saturday night, remember that after fasting for a day, your stomach now needs much less food to be full. In order to keep that going, be smart about the amount you eat. Go for ½ bagel or a whole bagel scooped out with cream cheese and lox (not the salty kind!), plus some salads and veggies.

Fasting for a day will decrease your sugar cravings. After not eating sugar for 24 hours, your body naturally lowers its desire for the sweet treat. Keep it going! For break fast- focus on protein and healthy fat, while limiting the sugar (or carbohydrates) Just an FYI- a bagel has around 75-90 grams of carbohydrates. An average person should be consuming around 240g per day- so this one item can be over 1/3 of your daily budget for carbohydrates (which includes breads, cereals, pasta, rice, fruit, dairy, sugary drinks, juice, desserts, etc.)

Yes, you will loose a little water weight. Sometime it just takes a little time of “feeling skinny” to motivate you to stick to a healthy diet regimen. If you are one of these people, then this holiday is for you. Although you will not loose any legitimate weight that will stay off, fasting for a day will leave your body a bit dehydrated, and since water carries weight, you will loose a pound or two. So again, don’t blow it by going overboard on breakfast and use the feeling as motivation for the dietary changes that you have wanting to make

So I know that for most people this Holiday is not a favorite (especially for a certain special Yom Kippur birthday girl!) but I hope this list of potential benefits motivates you to embrace this year’s fast as a good thing! Oh, and good luck on Judgment Day, hoping for the best myself…

--Samantha Jacobs, MS RD CDN

Shanah Tovah: Keeping the holidays light and simple

2011-09-24T17:12:00.003-04:00

Some of my fondest memories growing up are cooking for the Jewish holidays with my mom. I loved waking up to the smell of braising brisket, roasted turkey, and sweet smelling desserts baking. As the holidays were always hectic, my mom liked to keep things simple with the menu filled with family favorites. Now as a registered dietitian, I love to experiment with new recipes, particularly healthy spins on traditional favorites. One dish my patients and clients always ask me about is noodle kugel…how can I make this fat-laden dish healthy and still taste delicious?

Why have you done a good thing?

Holidays, particularly the Jewish holidays, are always filled with food, food and more food. Although I always tell patients just to stick to their favorites, fill up on vegetables, and limit portion sizes, as some of those favorites are really calorically dense. So when you prepare noodle kugel, or high calorie dishes like it, it’s important to have helpful tips to lighten the load while still preserving that wonderful traditional flavor you look forward to. This is particularly simple when baking or making casseroles like noodle kugel.

Ways to lighten up a baking or casserole recipe:

1) Switch to skim/1% milk or cheese

2) Substitute cottage cheese for ricotta cheese

3) Substitute plain yogurt for sour cream

4) Use whipped butter or oil instead of stick butter

5) Switch out or reduce the amount of eggs, sugar, or butter for fruit purees like applesauce

6) Use non-stick cooking spray to grease pans

7) Mix in chunks of fruit or vegetables to bulk up the recipe

8) Reduce the portion size and still eat a tiny bit of your favorite prepared the way you know and love

Healthy Apple Noodle Kugel

10 ounces wide whole wheat egg noodles

2 tbsp unsalted whipped butter

2 large eggs

½ cup unsweetened apple sauce

¼ cup of corn starch

2 cups of 1% milk cottage cheese

2 cups of plain nonfat yogurt

1 cup of skim milk

½ cup packed brown sugar

1 tbsp vanilla extract

1 tsp salt

½ cup raisins

½ cup whole wheat bread crumbs

2 tbsp honey

2 tsp ground cinnamon

1) Preheat oven to 350 degrees. Coat a 9 by 13 inch pan with non-strick cooking spray.

2) Cook noodles until just short of al dente (under-cooked), about 3-5 minutes. Drain and set aside

3) Melt butter in a small skillet on a low heat. Cook until the butter is lightly brown being careful not to burn the butter. Pour into a bowl and cool.

4) Beat together the eggs, cornstarch, 1 tsp cinnamon, and applesauce in a large bowl. Mix in the cottage cheese, yogurt, milk, brown sugar, raisins, vanilla, salt, and browned butter. Stir in cooked noodles into baking dish.

5) Top noodles with bread crumbs, the rest of the cinnamon, and drizzle with honey.

6) Bake until browned for about 1 hour. Let cool for at least 20 minutes. Cut into squares and serve as a side dish or for brunch the next day.

For more fabulous Rosh Hashanah Recipes, check out the NY Times holiday slideshow

Happy New Year to all fellow Jews! Don't celebrate Jewish holidays? Try noodle kugel anyway as it is a great casserole dish for breakfast, lunch or dinner!

--Amy Santo, MS RD CDN

Your Secret Ingredient Lunch Box Learning: Rotisserie Chicken

2011-09-19T21:38:00.005-04:00

As a child, I would never eat sandwiches at a deli. My mother struggled with me when preparing school lunches. I wouldn’t touch a turkey sandwich “like a normal child,” she would say. However, I loved a fresh chicken sandwich that was homemade. I realized as I grew up, I just really didn’t like the salty taste of cold cuts. Still to this day, I don’t like eating cold cuts and have to be creative to get around the “traditional sandwich” and still bring a sandwich to work!

Why have you done a good thing?

Turns out my dislike for cold-cuts was just fine and perhaps healthier for me. Using traditional cold-cuts or deli meats adds a ton of sodium, nitrates, and artificial fillers that are not natural to meat. Research shows that these meats should be eaten sparingly due to their association with cancer risk. Best thing to do? Use fresh roasted chicken, like rotisserie chicken or fresh roasted chicken or turkey from home, which gives you a healthy dose of protein and minerals with none of the unhealthy extras.

10 ideas to do with rotisserie chicken

Chicken peach quesadillas with low-fat cheese and whole wheat tortillas
Homemade chicken salad with lite mayo and grapes. Serve on top of salad, in a sandwich, or as dip for sliced celery, carrots, or peppers
Bulk up no salt added canned soup with shredded chicken
Make an easy stir-fry with cubed rotisserie chicken, assorted veggies, and low-sodium soy sauce. Serve over brown rice or udon noodles.
Throw sliced chicken on top of salad for lunch for work
Make a sliced chicken (instead of cold cuts) sandwich with veggies and honey mustard on whole wheat bread
Plain jane it; Make a dinner with a piece of rotisserie chicken, side of easy veggies like sliced carrots and a baked potato
Mix rotisserie chicken into brown rice/lo-mein noodles, 1 tbsp canola oil, soy sauce, 1 egg, and veggies for homemade Chinese take-out
Make a grilled chicken panini with low-fat cheese and veggies
Mix into pasta sauces; serve on top of whole wheat pasta

Whole Foods makes rotisserie chickens every day that are wonderful and delicious, as well as hormone/antibiotic free and free range.

Still like that cold-cut taste? Try healthier versions in your sandwiches made by Whole Foods or delis. These vendors now make in-house roasted turkey and lean roast-beef, which is just sliced fresh meat to look like cold cuts. No nitrates or sodium and they taste much more natural and less salty.

Next best choice would be a brand like Applegate Farms, which has no nitrates but still unfortunately has a lot of sodium.

Don’t feel pressured to always make a sandwich full of meat! Alternatives to meat sandwiches:

-Tuna or salmon salad made with low-fat mayo and chopped veggies

-Chickpea/Low-fat Feta pita pockets with tomato, lettuce, and onion

-Mozzarella/Tomato/Basil Sandwiches

-Apple/Cheddar Sandwiches

-Cucumber/Hummus Sandwiches

-Peanut Butter/Soy Butter and Apple/Banana/Raisin Sandwiches

-Black Bean and Brown Rice Burrito Wraps (add salsa or a slice of avocado!)

-Baked Falafel pita pockets (make ahead of time for the work week)

Try this recipe!!

· 1 cup dried chickpeas or 16 oz. can of chickpeas or garbanzo beans.

· 1 large onion, chopped

· 2 cloves of garlic, chopped

· 3 tablespoons of fresh parsley, chopped

· 1 teaspoon coriander

· 1 teaspoon cumin

· 2 tablespoons flour

· Salt

· Pepper

Preheat oven to 375 degrees. Drain chickpeas in a colander and rinse. Combine all ingredient together in a bowl (or in a food processor), mashing well making a paste. Form into small balls and bake until golden brown (about 10 minutes). Take 2-3 balls into a pita pocket with 1 tbsp of hummus, cucumber, onion, and lettuce.

--Amy Santo, MS RD CDN

Fried Food Makeover!

2011-09-12T18:06:00.004-04:00

As we all get back into our daily routines, it seems we cannot hold onto the best part of summer…time! Wake up, pack lunch, go to school, go to work, drive the kids to soccer, squeeze in some gym time, make a healthy dinner for the fam… etc, etc. With all of these balls in the air, it is hard to avoid dropping one. Unfortunately, this could mean turning to a fast food meal for dinner; either bought or made at home. Rather than zipping through the drive-through, think about packing dinner along with lunch. Rather than making frozen French fries and chicken fingers at home, think about preparing some of these Your Secret Ingredient Fried Food Makeovers…

Why Have You Done a Good Thing?

Fried foods are extremely high in 2 main enemies: saturated fat & sodium. Pubic Enemy No 1, saturated fat, can lead to obesity as well as “clogging the pipes” of the arteries around your heart, which can easily lead to heart disease. Public enemy No. 2, sodium, can lead to high blood pressure, making your heart work much harder to pump blood and oxygen throughout the body. Obesity, heart disease, and hypertension are debilitating diseases, which in most cases can be prevented through a healthy diet. See below for a list of Fried Food Makeovers, which will have you on your way to a healthier life for you and your family.

Make These Your Secret Ingredient (NON) Fried Foods for your Family:

1. French fries: slice potatoes or sweet potatoes and place on a baking sheet. Sprinkle 1 tsp olive oil per potato plus non-stick spray, salt & pepper, and bake at 425 F for 12-15 minutes.

2. Chicken fingers: Dip (free-range) skinless, boneless chicken breast in flour, then egg whites, then whole wheat bread crumbs; and bake in the oven at 375 F for 20-25 minutes or until your instant read thermometer reads at least 165 F. Serve with honey mustard.

3. Mozzarella sticks: As above, dip a low-fat mozzarella string cheese (try Trader Joe’s fresh mozzarella sticks) in flour, egg whites, and then whole wheat bread crumbs; bake at 400 F for 4-5 minutes, or until golden brown. Serve with homemade or Your Secret Ingredient pre-approved tomato sauce

4. Fried zucchini: slice into circles or strips. Flour, egg, breading as above; bake at 425 F for 10-15min, flipping half way through. Serve with homemade or Your Secret Ingredient pre-approved tomato sauce.

5. Here in Mexico, a staple fried food is the Empanada. While I must admit that these fried delicacies are scrumptious, I can do my body well by making them at home, baked- not fried! It is a bit time consuming, but you can make large batches at once (think of it as a Saturday family-fun event) to freeze and create a delicious and healthy meal for you and your family any night of the week. Check out this great-looking recipe from Eating Well!

Oil has about 14 grams of fat per Tablespoon. Thing about how much oil it takes to deep-fry… Plus, when someone else is adding the salt to your foods (in a fast-food restaurant or in a factory that makes frozen meals) you better believe that they are more concerned about the preservative effects of sodium and the flavor over your heart.

So, I hope this makeover edition blog has empowered you to take control of your health and the health of your families, while still indulging in these Your Secret Ingredient (NON) Fried Foods!

--Samantha Jacobs, MS RD CDN

Your Secret Ingredient Lunch Box Learning: Some Fresh Ideas…

2011-09-01T09:29:00.007-04:00

As the summer winds down, I always love the back-to-school feeling. Although I was always sad to see the summer go, I loved getting all my books and supplies ready for school; and hanging out with my friends from home again. But one thing I do remember about going back to school is the hardship of thinking of ideas for lunches to bring to school. Now that I’m an adult, it’s still hard sometimes, especially with dinner to think about too. Here is a start to a new series we are launching this Fall called Lunch Box Learning where we will give you some fresh ideas for lunches (and dinners) for back-to-school (and for us adults, too).

Why Have You Done a Good Thing?

Packing lunches for your kids can help improve concentration during the school day, as well as ensure that your kids are eating a nutritious meal. ‘Cause let’s face it, school lunches are not the best or at least not as good as you can provide for them. When you know what goes into their food, you know it is a healthy choice. Making lunch fun and interesting

Same goes for you adults. Planning for lunch when you grocery shop, not just dinner, helps you out a lot. Instead of wasting money on a store-bought salad or school lunch everyday, bringing fresh foods from home is not only more economical but healthier too. Restaurants often sneak in unhealthy, extra calories. Research shows that people that bring food from home or eat more dinners at home weigh less and have an easier time with weight maintenance.

Lunch Box Meals

Healthy sandwich made on whole wheat bread or stuffed in a whole wheat pita pocket. To make sandwiches extra fun for kids, use cookie cutters to make fun sandwich shapes! Pack with a side of fruit or easy sliced veggies like cucumbers, peppers, carrots, sugar snap peas, snow peas, or green beans. See filler ideas listed here:

1 tbsp of hummus with cucumbers
A few slices of roasted or rotisserie chicken with lettuce
Homemade egg salad or tuna salad made with lite mayo
Homemade chicken salad with grapes and lite mayo
2-3 slices of organic turkey or other organic cold cuts (suggest Applegate Farms or Whole Foods in-house made meats)
Soy nut butter and banana

Sushi roll-ups: For a fun spin on sandwiches, pack sandwich fillings in a whole wheat wrap and roll into a long log. Slice into 2 inch pieces, like sushi!

1 hardboiled egg with low-fat string cheese or Baby Bell cheese with sliced fruit and veggies.

Pasta salad with diced grilled or rotisserie chicken, 1 slice of cheese or beans with veggies

1 Sabra Individual Hummus container or bean dips with sliced veggies and whole wheat crackers (suggest Kashi TLC crackers) with sliced fruit

Ants on a log: celery with soy nut butter and raisins

Thermos ideas (to keep warm for lunch time!)

Soup or chili with a side of whole wheat crackers
Quesadillas – 2 whole wheat tortillas with melted cheese and sliced peppers in between. Dip in a side of guacamole.
Homemade mac and cheese (or Annie’s lower sodium varieties) or baked ziti
Grilled cheese strips to dip in a side of salsa or tomato soup

Look out for more additions to the Lunch Box Learning series this Fall!

--Amy Santo, MS RD CDN

A Day At the Beach

2011-08-25T11:14:00.004-04:00

As the summer begins to slip away, I find myself making excuses such as, “oh, it’s really too hot out” or “I can’t wait for fall fashion”. However- you know, and I know, that all I am doing is trying to make the painful end of summer a little more bearable. It’s like when you pick a fight with someone before you leave so it is easier to bare being apart (sorry, Mom :) ).

What I am really going to miss the most is my favorite part of summer: a day at the beach! Nothing is better than a full day of walking, reading, swimming, laying, chatting, snacking, and playing; all under the beautiful sun and mixed in upon layers of soft sand. Plus- guess what? A day at the beach can be amazing for your health and body, if done the right way!

Why Have You Done a Good Thing?

I don’t know about you, but when I hang out in the sun all day, I simply feel less hungry. Rather than desiring a hot and juicy burger, I crave cold foods, such as watermelon, gazpacho, and salads. Plus, there is something about sitting in your finest bikini that says, “maybe I shouldn’t have seconds.”

Think of all the exercise you can do at the beach without even realizing it. Perhaps you go for a long romantic walk on the beach, or jump into a heated game of beach volleyball? Then take a dive into the ocean to cool off. Finally as the sun is setting, you jump onto a paddleboard and sail across the sea. Sound like a plausible day for you? Guess what: you just burned a ton of calories!

Here are how many calories you burn per hour (approximately and differing based on sex/weight) doing everyday beach activities:

Beach volleyball- 427 calories

Walking- 207 calories

Swimming- 236 calories

Frisbee- 177 calories

Fishing- 236 calories

Paddleboarding (beginners)- 300 calories

After all of these activities, I gather you will be a bit hungry. So jump onto your towel and whip out the cooler. Here is a Your Secret Ingredient list of what to fill it with.

Lunch:

1. Gazpacho soup (blend tomatoes, cucumbers, salsa, Worchester sauce, garlic, lemon juice, and any other fitting ingredient; serve cold, topped with chopped cucumbers and red peppers.) Bring in Tupperware and serve into paper cups with spoons

2. Hummus and vegetable sandwiches (cucumber, pepper, lettuce, tomato) on whole grain bread

3. Homemade pita chips with Salsa Verde (chips: simply cut whole grain pita bread into small triangles and place on a baking sheet; spritz with non-stick olive oil cooking spray and sprinkle with sea salt, bake in the oven on 425F for 12-15 minutes) (salsa: take tomatillos- AKA little green round chili peppers- and char them directly on the flame; place in blender and add salt while blending)

4. Watermelon with mint for dessert

Extra Snacking for watching the sunset:

5. Cheese, crackers, and grapes. Bring whole grain crackers such as Triscuits of Whole Food’s 365 whole grain cracker mix. Pack 2 oz per person of your favorite low-fat cheese or 1 oz per person of your favorite full-fat cheese and plus about 10 grapes per person, washed and stored in the damp paper towel in a zip-top container.

6. Wine (a light and fruity red may be easier to transport because it does not need to be freezing cold- plus, yes we are dietitians and must tell you that resveratrol, a main component in red wine, is a powerful antioxidant and good for your health when consumed in moderation). For a non-alcoholic option, make your own unsweetened iced tea or flavored water like cucumber mint water stored in water bottles.

So now that you have your cooler ready to go and a plan for a fun-filled day of exercise in the sun (with plenty of sunscreen protection). Be sure to hit the beach as much as possible to soak up every last moment of this hot summer- it’s good for your health!

--Samantha Jacobs, MS RD CDN

What to Keep On-Hand: Your Kitchen Staples

2011-08-08T14:25:00.003-04:00

Planning meals during the week, especially during the summer, can be challenging. Going away for the weekend leads to poor grocery shopping and frantic weeknight meals. The best way to prevent this is to be prepared...Here is a Your Secret Ingredient Kitchen Staples guide to keep a healthy, well-stocked home.

Why Have You Done A Good Thing?

Eating more foods from home leads to well-balanced diet and healthy lifestyle. The more fresh foods you have at home, the better! Keep these items on hand for convenient snacking and cooking.

Pantry Staples

1. Grains

· 1 loaf of whole wheat bread

· 2 grains and 1 box of pasta (½ your stocked grains should be whole grains such as brown rice, quinoa, farro, wheat berries, whole wheat cous-cous, millet, barley)

· Oatmeal; choose rolled or steel cut oats or unsweetened instant oatmeal

· 2 boxes of cereal

2. Snacks

· 1 jar of all natural nut butter

· At least 3 snack choices for the family (refer to Your Secret Ingredient Snack List for ideas)

3. Cooking Supplies:

· Dried Herbs/Spices: (salt, black pepper, garlic powder, red pepper flakes, paprika, cinnamon, vanilla, nutmeg, cumin, chili powder, oregano, herb de provence, dried bay leaves)

· 1 bottle of olive oil, 1 bottle of canola oil (optional: 1 bottle of specialty oil, such as avocado oil, for salads)

· 1 quart of low-sodium chicken broth

· 1 jar of approved tomato sauce; 1 quart of pureed/crushed tomatoes

· 2-3 cans of low-sodium beans; 1 package of lentils

· 1 container of trans-fat free whole wheat bread crumbs

· 2-3 cans of low-sodium soup

4. Optional Baking supplies (all kept in air-tight containers)

· Baking soda (a separate box from your fridge and freezer supply; change every month)

· Baking powder (change every month)

· All purpose flour and whole wheat flour

· Rolled oats

· Sugar; white and brown

· Honey/Molasses

· Vanilla

· Dried fruits

· Canned fruit purees – 1 can of applesauce, pumpkin or sweet potato puree

· Variety of nuts

· 1-2 16 oz bags of dark chocolate chips

Freezer Staples

1. Frozen Fruits and Vegetables

· 1 package of de-shelled edamame

· 2-3 packages of frozen non-starchy vegetables (of different varieties)

· 1 package of frozen fruit

2. Dinner Choices

· 1 dinner’s worth of left-overs (such as frozen soup, casserole, meatballs, chili)

· Homemade sauces such as tomato or pesto. Keep small portions of sauce in ice cube trays for individualized cooking

· Frozen protein: keep 1 package of chicken breasts, frozen fish filets from Trader Joes, and/or frozen shrimp

· Homemade or Packaged Veggie Burgers/Homemade Turkey or Chicken Burgers

3. Breakfast Options

· 1 box of approved frozen waffles or muffins (1 breakfast item) or homemade whole wheat/fruit muffins

· 1 loaf of whole-wheat bread and/or breakfast bread such as Thomas’s Whole Wheat Bagel Thins

4. Miscellaneous

· 1 container of freezer packaged baking soda

· 1 Your Secret Ingredient frozen dessert option

· 1 package of unsalted stick butter (for baking)

Refrigerator Staples

1. Dairy

· Eggs (hardboiled if your family likes them and raw)

· 1 container of low-fat milk

· A few containers of low-fat yogurt

· Whipped unsalted butter or trans-fat free margarine such as Smart Balance light

· Pre-portioned cheese such as low-fat string cheeses

· 1 container of low-fat cottage cheese

· Dip, such as hummus

2. Meals and Proteins

· 1 open jar of all natural nut butter

· Pre-portioned nuts

· 1 package of in-house made cold cuts such as from Whole Foods

· 1 store-bought or homemade rotisserie Chicken

· 1 night’s worth of dinner (cooked ahead of time for the week)

3. Produce

· 3 varieties of fruits, 4 varieties of vegetables (including easily snackable veggies like baby carrots)

· 2-3 fresh herbs, onion, garlic, and lemons for cooking

4. “After School Corner”

· 2 types of washed/cut up fruit

· 2 types of washed-cut up vegetables (baby carrots, snap peas, raw broccoli, pepper strips, green beans, baby cucumbers, roasted vegetables)

· Dips (bean, veggie)

· String cheese or other pre-portioned cheeses

· Yogurt

· Nuts (depending on age of children in the house)

5. Beverages

· 1 pitcher of homemade flavored water (mint and cucumber, basil and strawberry, berries, watermelon or other melons, pineapple or citrus, etc)

· Homemade unsweetened iced tea (with or without caffeine; caffeine free for children under the age of 15)

· Cold water or seltzer

6. Miscellaneous

· 1 container of fridge baking soda

· 1-3 jars of approved condiments

For a printable version of this list, click here...

--Amy and Sam, MS RD CDN

Nature’s Italian Ices

2011-08-01T20:08:00.010-04:00

Growing up, when I went to the pool or hung out by the lake, I always wanted something cold. From the snack bar, I was allowed the always-refreshing Marino’s Watermelon Italian Ices. Although still a personal sweet treat favorite, I now often turn to the natural alternative: watermelon!

Why have you done a good thing?

Watermelon is a wonderful delicious, nutritious, and hydrating fruit for summer. On a hot summer’s day, having some watermelon is a great way to stay hydrated and make sure you are having enough fluids. Watermelon also provides a wonderful amount of vitamins, including vitamin C, potassium, vitamin A, vitamin B6, and lycopene (yes, like tomatoes) which is a great antioxidant helpful to prevent cancer, found in all red fruits and vegetables. Best yet, a whole cup of watermelon is only 50 calories, making a great bang for your bite and an awesome poolside treat.

How to pick a ripe watermelon

Look for a very round melon heavy for its size and without bruises. Try to roll it around and find the “couche” which is the spot where watermelons rest on the ground while growing (should be flatter than other spots). If you can’t find one, the melon isn’t a good choice.

How to eat watermelon

Other than obviously good ole’ fashion watermelon slice at a BBQ, there are plenty of ways to eat watermelon.

v Freeze slices for your own homemade ices. Or blend together watermelon, ice, and lime juice for a great fresh slushie!

v Make a simple summer salad of watermelon, red onion, jicama, spinach, salt/pepper, and a good olive oil

v Hate the taste of water but don’t want to drink a lot of calories? Try adding a slice of watermelon to pitcher of water overnight. Makes great subtle tasting flavored water! Add fresh mint or basil too for an even better taste

v Have watermelon, basil, and tomato skewers at your next party!

v Add watermelon to your next Greek salad (goes great with Feta cheese!). Super simple; watermelon, cucumber, feta cheese, salt/pepper, olive oil, mint, lemon juice.

v Puree a cup of watermelon with low-fat plain Greek yogurt and fresh mint or basil for a great breakfast smoothie.

v Try watermelon salsa (click for full recipe and grocery list!):

2 tbsp lemon juice

1 tbsp honey

3 cups cubed watermelon

2 tbsp fresh cilantro or parsley

Pinch of salt and pepper

Optional: splash of hot sauce

Mix all together and top fish or chicken with this great dish!

Don’t be afraid to try different varieties of watermelon (including even yellow watermelon). Check out this site for pictures of watermelon species

--Amy Santo, MS RD CDN

Beet It!

2011-07-25T17:44:00.009-04:00

As the temperature continues to rise and the humidity moistens the air- it becomes a challenge to stay outdoors, even in the pool or at the beach (in the ocean). It’s on these days that the thought of eating hot food makes me a little squeamish. Luckily, at the same time as the temperature heats up, those dark brown bulbs (AKA beets) are beginning to appear in the garden. Beneath fuchsia stems and green leaves, they are just waiting to be pulled from underneath the dirt.

Why Have You Done a Good Thing ?

Firstly, if you’re eating anything from your own garden or someone else’s (i.e. Farmer’s markets) you are always doing a good thing. Second, beets are delicious and currently having their seasonal time to shine. We have always said, the darker the fruit or vegetable, the more nutrient-rich. Beets get their deep coloring from a combination of color pigments, called betalains. As you may know, there are golden beets and traditional red beets; due to the different combinations of color pigments in each species. They're kind of like fraternal twins: from the same mom (nutritionally speaking) but different looking and slightly different "personalities"(the golden beets tend to be a bit sweeter).

Both are wonderful sources of:

Antioxidants- fighting cell damage in the body
Potassium- fighting high blood pressure (along with a low-salt diet) & controlling muscle contractions
Folic Acid- vital for healthy fetal development
Bang for your Bite! 1 cup of beets has only ~75 calories & 3.5g fiber (plus alittle protein kicker (~3 g)

Can't Beet These Ideas:

Plain! Simply boil and peel (after cutting off the roots and stems). Throw them in a green salad or eat them whole as a snack.
Make Your Own Baby Food: simply puree those boiled beets!
Breakfast: Make a smoothie with mixed berries, beets, and a bit of all-natural fruit sorbet or yogurt
Lunch: pair red and golden beets with some arugula, goat cheese, and apple or pear slices; sprinkle with nuts for a great salad.
Dinner (side dish): make roasted mixed beets, with a little olive oil and salt, roast at 425 F for 20-25 minutes
Dessert: Be creative! Pureed beets are sweet and thus can be substituted for oils and sugars in some baking recipes. We found a chocolate beet cake, developed by Straight from the Farm website; looks awesome!

Plus: Use beets as a natural food coloring! Next time you want pink frosting, just add a touch of beet puree and/or fresh beet juice.

Just be careful with all these beets around the kitchen and on your hands, they do stain a bit! But hey, nothing wrong with getting dirty in order to BEET IT!

FYI- If you have never tried beets before, be warned. Sometimes your pee (or poo) can turn reddish from the pigments in beets. Perfectly normal (healthy) and no need to be alarmed!!

--Samantha Jacobs, MS RD CDN

Your Secret Ingredient Summer Guide: Crusin’ Through Summer

2011-07-18T19:23:00.005-04:00

For the past few years, vacations with my family have been cruises or floating buffets. It can be difficult to manage your weight while still having a good time and treating yourself. Weekend getaways, BBQs, weddings all make it hard in the summer time as well. Luckily as a dietitian, I have some practice with this. Here is a guide to a healthy, but still indulgent, summer.

Planning Ahead for Traveling

1) Pack a meal. Finding a healthy meal in the airport or on a road trip can be quite the feat. Rather than searching for the one healthy choice on menus, why not be prepared and bring along a healthy sandwich? Pack your meal in an insulated bag with an ice pack for food safe traveling. For shorter trips, eat a healthy meal before you leave to make sure you don’t travel hungry.

2) Don’t forget snacks. Bring portion controlled snack choices like fruit, sliced veggies, granola bars, nuts, whole grain pretzels or crackers and string cheese for each member of your family so you don’t feel tempted to stop at fast food restaurants. Bring non-perishable snacks for the duration of your vacation too.

3) Pack exercise clothes. Don’t forget to bring clothes to workout to stay active on vacation!

4) Stay hydrated. Especially when traveling by airplane, you can easily dehydrate. Before getting on the plane, make sure you have water bottles to keep drinking during the flight. Alcohol will only dehydrate you further so stay away from alcohol during the flight.

5) Bring activities. If you tend to eat when you are bored, make sure you have plenty of activities to do on the airplane, in the car, etc. Eat only when you actually feel hungry and keep yourself and your family occupied with a movie, a book, cards, travel games, and car games like trivia

6) Take breaks. When traveling by car, take the time to pull over and take meal breaks. Stretch your legs, go for a walk, drink water and seltzer, and have a balanced meal from home to make sure you are well nourished for a long trip.

7) Get a good night’s sleep. No one likes to travel tired. If you are tired, you are also more likely to pick unhealthy choices.

When you get there…

1) Visit the grocery store. If you are staying in a hotel, it’s a great idea (and fun) to visit the local grocery store. Stock up on healthy snacks and water bottles.

2) Exercise daily. As much as you try, you are going to eat more than usual on vacation. Therefore, it’s important to offset the damage by staying active. Try to get in a workout everyday; swim laps in the pool/lake, go for a hike, go kayaking or canoeing, play tennis, go for a run on the beach, visit the gym, etc. Consciously include at least 30 minutes of exercise daily. I find it helps to start your day with physical activity to get it out of the way, especially if you are planning on enjoying some R and R poolside later on…

3) Be mindful when eating out. Eating out every meal on vacations, can be dangerous for weight maintenance. Here are some tips to make it through:

v Plan ahead and read the menu of places before you make reservations. Make sure they have healthy options to choose from.

v Use concierge and hotel recommendations to pick healthy restaurants.

v Think of your meal like a budget and determine how you want to spend your calories. Do you want an extra roll with dinner or another glass of wine? Alcohol or dessert? Make healthy substitutions to fit into your budget. Have a cappuccino instead of dessert, salad instead of an appetizer.

v Order 2 appetizers or half portions instead of full meals.

v Order as many vegetables as you can to fill up on fibrous nutritious calories. Try as much as possible to make ½ your plate full of non-starchy vegetables.

v Share options. Everyone can grab a spoon and have a bite of dessert.

v Question how foods are prepared. Don’t hesitate even if the menu says something is fried instead of baked. Waiters are more than happy to help you make healthy changes if you ask nicely!

v Look our for high fat cues including “alfredo, au gratin, basted, battered, béarnaise, benedict, breaded, buttery, casserole, country-style, creamy, crunchy (unless pertaining to vegetables), cheesy, crispy, dijonaise, escalloped, fried or deep fried, hollandaise, loaded, pan-fried, pink sauces, smothered, white sauce.”

v Order child sized portions. Want ice cream daily on vacation? Get a kiddie cone.

What about more tips specific to BBQs, weddings and parties?

v Eat sensibly the rest of the day. Choose a light healthy breakfast, for example, to offset damage for the rest of the day. Don’t skip meals!

v Get a good workout in beforehand to offset the damage.

v Don’t go hungry. Eating a snack beforehand if it is for a meal time party of a meal if is just for snacks.

v Keep track of passed appetizers, limiting yourself to just a few and fill up on crudités instead.

v Limit high calorie alcoholic beverages. Choose wine, straight hard alcohols, mohitos, wine or vodka spritzers, Skinny Girl alcohol options. Separate drinks with club soda or water.

4) Make one meal a day your indulgence. Stick to your general plan with 2 out of 3 meals per day. For example, if dinner will be the big meal each day, go easy on breakfast (omelet, fresh fruit, yogurt) and lunch (salads, light sandwiches) and enjoy your dinner.

5) What about the cruise ship?

Cruise ships and all-inclusive resorts are buffets with endless food choices. Here are some additional tips specific to these types of vacations:

v Scan the buffet first before picking any food options.

v Fill at least ½ your plate with healthy non-starchy vegetables.

v Take small portions and only fill your plate once.

v Don’t eat what you don’t like.

v Pick healthy options for the multi-course dinners. Choose fruits and vegetable options for your appetizers to reduce calories.

v Remember a snack is not a 4 or 5^th meal. Snack on healthy choices like fruit, vegetables, dry cereal, peanut butter, yogurt from the buffet line. It also helps to bring snacks from home for day trips.

v We don’t need to be eating all we can eat! Have one plate full per meal.

6) Remember you are on vacation! It’s OK to indulge a little on vacation. If you work hard to be healthy all the time, it’s nice to have dessert at dinner or that extra glass of wine. You are not going to break the bank with one special treat per day especially if you are physically active.

Happy Summer Everyone!! Enjoy your vacations and weekend get-aways!!

--Amy Santo, MS RD CDN

Herbilicious

2011-07-13T16:51:00.004-04:00

Every Sunday my entire family gathers at my grandmother’s house to swim, eat, and chat about the events of the previous week. Upon arriving, my first stop (after saying my hellos) is straight to the garden to see what has newly grown. A watched pot never boils. That is what it feels like waiting for the great fruits and vegetables of late summer. Little green tomatoes, baby green pepper, leaves of beets, and plenty of mini cucumbers are just waiting to erupt! So in this moment, it is important to focus on the superstars that have already bloomed: the wonderful fresh herbs! Namely (in our garden): basil, mint, and dill.

Why Have You Done a Good Thing?

Fresh herbs are superstars for a few reasons.

They add flavor without adding sodium (salt) or calories. Almost all store-bought spice mixtures contain a significant amount of salt. Thus, when seasoning foods, it is better to rely on fresh herbs for flavor and add your own salt, controlling the amount yourself. Plus, if you’re eating under-flavored foods, it is easy to overindulge in condiments and sauces- that can be filled with extra calories and salt. Adding fresh herbs increases the flavor and decreases the need for those extra dips.
They contain essential vitamins and minerals. Fresh herbs, such as mint and basil, contain vitamin A, vitamin C, and even some calcium and iron! The vitamins are anti (fighting) oxidants (damaging cells). Thus, they help our body’s cells fight off damage, creating a fresher and healthier you!
They make everything fancy. Serving a fruit salad? Adding some fresh mint will jazz up your dish. Making a pitcher of fresh iced tea or even a summer cocktail? Adding fresh mint and/or basil will up the anti on your entertaining glamour. And once those beets start coming out of the ground, add dill and light vinaigrette to make your beet salad gourmet. Plus, we think it is cool (in a nerdy-nutrition way) to garnish foods with vitamins and minerals!

Basil:

Make a pesto! Nothing tastes better than a pesto made with freshly picked basil- trust me! All you need to do is combine basil, Parmesan cheese, pine nuts, and olive oil in a food processor.
Add it to your tomato & mozzarella salad
Add it into your homemade salad dressing or
Use it to finish off a delicious pasta dish
Add it to a turkey sandwich in place of lettuce
Once those tomatoes turn red, basil will be in great demand for your homemade tomato sauce.

Mint:

Add it into a pitcher of freshly brewed iced tea
Use it to garnish a fresh fruit platter. For a fancy dessert, place berries and fresh sorbet in a martini glass, adding agenerous amount of fresh mint leaves.
Make a fresh mojito, crushing lots of mint into a drink of soda water, sugar, and rum.
Make a watermelon salad with fresh mint goat cheese, and some watercress greens

Dill:

Make a salad with beets, feta cheese, fresh dill, olive oil and vinegar.
Make a yogurt dip, especially delicious with grilled salmon. Combine Greek yogurt, lemon juice, garlic, and fresh dill.
Add dill into a fresh green salad
Combine dill (and basil) into the ground meat of your freshly made burgers

Good News: these herbs are so easy to grow! Yes, even for you people who only have a driveway. And yes, even for those of you who only have a window indoors! All you need is a pot, soil, water, and sunshine. There are many websites that can show you how and even sell you starter kits, such as Herbgardner.com and Savvygardener.com

So head to your garden (or nearest Farmer’s Market!) and pick up these wonderfully flavorful, nutrient-rich, FRESH herbs!

--Samantha Jacobs, MS RD CDN

Can I have my beans supersized?

2011-07-02T12:21:00.002-04:00

My family and I were out to dinner the other night and we ordered pasta fagioli soup at our favorite neighborhood Italian restaurant. One of our usual orders, we know the dish well. To our surprise, there was a new ingredient in the soup that night. “What are these supersized beans,” someone proclaimed. “Fava beans of course!” I explained.

Why have you done a good thing?

A wonderful spring legume, these pale floppy peas (not actually beans) are extremely nutrient dense, packed full of complex carbohydrates, protein, and fiber (9g of fiber per ½ cup). Fava beans are also extremely high in iron, giving you 30% of the daily value, making these beans wonderful for healthy red blood cells. Fava beans also contain L-dopa, which is the treatment for many neurological conditions including Parkinson’s disease.

Switching out vegetarian sources of protein for meat or poultry has also been shown to be protective against chronic diseases, such as cancer. Fava beans have also been shown to help with weight loss and management when part of balanced diet and eaten in substitution for animal products periodically. Beans like fava beans due to their high vitamin and mineral and soluble fiber content, have been shown to reduce the risk for cardiovascular disease by lowering LDL cholesterol and replacing sources of saturated fats in animal products.

How to eat fava beans…

Sometimes known as “broad beans,” you can find the freshest, most buttery fava beans shelled at the farmer’s market. However, it is time consuming to de-shell them on weeknights. So look out for canned varieties for more convenient cooking.

Wonderful to pair fava beans with other spring vegetables, like artichokes.

Try fava bean risotto

Looking for an alternative to traditional hummus? Try this great fava bean spread.

Other ideas:

-Add fava beans to your tomato sauce and pasta

-Throw fava beans in their shell on the grill until blistered for a few minutes with oil, salt and pepper

-Make a rice and fava bean side salad or vegetarian main course

-Let fava beans shine all on their own with just lemon juice, garlic and oil as a side dish

-Amy Santo, MS RD CDN

Hollywood’s New IT GIRL, A Dragon?

2011-06-20T18:38:00.004-04:00

Just as young woman in Hollywood tend to have their “10 minutes of fame” so does our latest Secret Ingredient: the Dragon Fruit AKA Pitaya. If you frequent the fancy restaurant scene, you have most likely seen this ingredient being added to elite dishes. But it doesn’t stop there, a NY times article last month shows just how far this fame has gone: from transforming normal green tea to a “wellness supplement”, being Sky Vodka’s newest flavor, hitting the Las Vegas restaurant scene, and making a cameo appearance on Bravo’s Top Chef.

Now, we really do not mean to brag (well, maybe a little) here at Your Secret Ingredient, but we have previously told you about a very similar item, the Tuna Fruit, which I became familiar with in Mexico City (perhaps it was underappreciated in its time last year). The Dragon Fruit and the Tuna Fruit are almost like cousins, made from different species of the same general family of Cactus plants. But back to our Dragon Fruit Star…

Why Have You Done a Good Thing?

The dragon fruit is a great low-calorie snack, filled with key vitamin and nutrients. And with all the rich colors and hearty exterior, the edible flesh and seeds are surprisingly mild, less sweet than many fruits. After laboring to peel away the outer skin, the (relatively) small amount of edible flesh and seeds contain antioxidants, iron, B vitamins, calcium, phosphorus, and fiber. Although the fruit contains none of these in high amounts, its plethora of benefits sans extra calories makes it a great Bang for your Bite. Plus, did you know that iron and vitamin C work together like “Q” and “U” in Scrabble? That’s right- it makes a better hand (because the vitamin C helps our bodies absorb iron)! Now, as a professional, I must question the radical fame and nutrition “props” that this food is getting. Yes, it is a great choice and a unique fruit, but not more so than most other fruits and veggies out there! So keep that in mind when debating some high process and questionable claims.

Try This Dragon Fruit Salsa at your BBQ Tonight

1 Dragon fruit, chilled in the fridge, flesh and seeds diced.
1 tsp EVOO
Lime juice of ½ fresh lime
Salt & pepper, to taste

Combine all ingredients together and serve over grilled sea scallops, grilled halibut, grilled shrimp skewers, etc. The mild flavor of this Secret Ingredient gives you the flexibility to be extremely creative. And please, let us know your creations!

--Samantha Jacobs, MS RD CDN

PASTAbilities: Pasta Fake-Out

2011-06-13T12:13:00.005-04:00

I love pasta as much as the next person but when the weather is hot, I want light meals, for the stomach and waistline. When I came across the technique of using vegetables to simulate pasta, I was so excited!

Why have you done a good thing?

When the weather gets hot and humid, nobody wants to turn on a hot oven, especially in an apartment. But salads get boring as a simple, no-cook meal. And kids sometimes are more likely to eat vegetables if they are interesting and more flavorful. Switching up your side dishes to vegetable varieties rather than starch based foods can help get you one step closer to making ½ your plate full of non-starchy vegetables to meet your fiber and vitamin/mineral requirement. Simple changes like this can also help with weight loss for the summer time. Eating more vegetables per meal can also help with hydration during the particularly hot days, especially if drinking water is tough for you.

Plus, as traditional pastas can add up with calories, you can eat a lot of this great pasta fake-out dish and it’s perfectly healthy. This is a great side dish for any week night supper:

Spring Vegetable Pasta Fake-Out (click here to print the recipe and grocery list)

2 yellow squash

2 zucchini

1 lb of asparagus, tips removed

2 tbsp good quality olive oil

1 small onion, diced

5 garlic cloves, minced

½ tsp salt

½ tsp black pepper

1 tsp fresh lemon zest

½ cup parmesan cheese, grated

Fresh basil

Using a vegetable peeler, shave each vegetable into thin ribbons. Discard core and seeds of squashes and zucchinis. Heat oil on low flame in large non-stick pan with garlic and onion (careful not to burn the garlic) for a couple of minutes. Add vegetables and season with salt, pepper, and lemon zest. Cook until tender tossing with tongs, about 5 minutes. Remove from flame and gently toss in cheese. Serve immediately and top with basil.

Try other varieties using carrots or butternut squash/spaghetti squash in the Fall! Don’t want to give up pasta completely? I understand. Sometimes I make half this vegetable ribbon recipe and make the other half pappardelle or linguine.

--Amy Santo, MS RD CDN

Superfoods: Today's Top Tendrils

2011-06-08T16:48:00.008-04:00

I was sitting around the dinner table, anxiously awaiting a home-cooked meal by a very accomplished cook. I constantly look forward to what she will make: always healthy, always fresh, always local (often from her own garden), and best of all- always delicious! So when I complemented her on what I though was a spin on some typical greens- she surprised me yet again with the news that I was eating tendrils. I instantly froze with the greens in my mouth. “Tendrils?” I asked, thinking there was some bug delicacy I had never known of. Thankfully she quickly clarified, “No, Pea Tendrils!” Ah ha, I thought- a super secret ingredient!

What is a Pea Tendril?

These are the leaves and tips of the pea plant that grow almost immediately after planting, and are harvested when the pea plant is only about a foot off the ground. While they are growing, the flowers are picked off the plant, leaving all that great flavor (and nutrients) for the tendrils (stems and leaves).

Why Have You Done A Good Thing?

Pea tendrils are in the “locavore” movement, grown seasonally at this time. Most recently I found them at a Farmer’s Market in Cambridge, MA (which by the way was awesome, if you ever find yourself there, check it out!). They are filled with great amounts of key vitamins and minerals, including vitamin C- the powerful antioxidant, vitamin A- amazing for the eyes, vitamin K- important for adequate blood clotting, and folic acid- vital for prenatal health. All of these great components make greens (and tendrils) a superfood in the nutrition community! Plus, let’s not forget that these great benefits come for practically no price (calorie wise, that is). A cereal bowl size of this vegetable only has about 40 calories, and even throws in some fiber for good measures!

What to do with pea tendrils?

Find them mainly at Farmer’s Markets’ and specialty stores, such as Whole Foods.

Wash and spin dry, as you would with any lettuce. Then go through and remove any especially large/tough stems, which may be rough (but not impossible) to eat. Enjoy them raw in a salad or sautéed as any other green leafy vegetable. Mix and match with other green friends, as well!

Sautéed Greens and Pea Tendrils

Greens (kale, swiss chard, spinach, etc), washed & dried.

Pea Tendrils, washed & dried.

Olive oil

Salt and pepper

Almonds, slivered, ½ cup.

Raisins, ½ cup

Parmesan cheese, freshly grated, 1 cup

Garlic, sliced, 2-3 cloves

Heat 1-2 T olive oil in a wok or large pan over medium-high heat. Cook the garlic slightly for a few minutes, careful not to burn. Add the greens and sauté. Add salt and pepper, cook until softened, about 10 minutes. Turn off the heat and mix in the raisins, almonds, and parmesan cheese. Serve immediately, topping with some extra almonds.

So next time you are hosting a dinner, let your guests enjoy this nutrition superfood, and be sure to let them know about the “tendrils” they are consuming!

--Samantha Jacobs, MS RD CDN

It’s Spring: Let’s Root for Ramps!

2011-05-26T07:07:00.004-04:00

In all my attempts to be nutritionally savvy, one challenge I find is eating seasonally. In theory it sounds quite simple, but what if it’s May and I happen to have a craving for Brussels sprouts? Yes, I know “Bad Dietitian”; so what is another green vegetable that will satisfy my veggie yearning in season? Ramps! Only in season for a few brief spring to pre-summer months, how seasonally chic.

Why Have You Done a Good Thing?

Ramps, or wild leeks, are in the onion family and look like a combination of onions, leeks, and scallions. They have a white bulb, green leafs, and white/pink stalks, with an onion-garlic aroma & flavor. 1 cup has only 54 Kcal, 0 fat, and 2 g fiber, making this unique veggie a great Bang for your bite. Ramps contain vitamin A, vitamin C, selenium, and chromium. Vitamin A is good for your vision, while vitamin C holds the title for powerful antioxidant: did you know it plays an important role in wound healing, too? Vitamin C helps with connective tissue synthesis and collagen formation, AKA, building and repairing skin. As for selenium, our bodies turn it into proteins, or enzymes, that speed up metabolic activities in the body, such as thyroid gland actions and oxidation reactions within cells. Finally, ode to chromium for playing a vital role in the digestion and absorption of fats and carbohydrates, helping to synthesize fatty acids for our brain’s use, and playing a role in insulin regulation (the protein that regulates the uptake of sugar from our blood into the cells of our body, for use).

At the market, look for…

Leafs that are dry, firm, and not yellowing or wilted

Store them…

Sealed tightly in an air-free bag in the fridge (after cleaning and trimming). Use as ASAP, as these ramps are a bit temperamental to storage.

Eat...

The whole thing! To use in a dish, clean thoroughly (as it is a root veg), trim off any loose ends and cut away any spots. Then chop from the green leaves down to the bulb The flavor is stronger as you go down from leafs to the bulb, so for a more milder flavor, use only the greens.

Try a ramp pesto, check out this recipe we found online.

Cook this seasonal dinner tonight…

Spaghetti a la ramp

1 lb whole wheat spaghetti (cooked al dente in salted water, according to package, reserve ½ cup of pasta water for later use)
½ lb ramps, blanched and chopped
1 box cherry tomatoes, halved
parmesan cheese, freshly grated, about ½ cup
1/4 cup olive oil
fresh basil, washed and roughly chopped

Wash and trim ramps. To blanch, submerge in boiling water for 15-30 seconds, remove instantly and roughly chop from the leaves through the bulb.
Heat olive oil over medium-high heat, add halved cherry tomatoes and ramps, season with salt and pepper, and cook until tender, about 5 minutes.
Add the pasta and ½ cup of pasta water, mix.
Add in grated Parmesan and basil and mix to combine, taste first, and then season with salt & pepper. Serve immediately.

--Samantha Jacobs, MS RD CDN

A marinade made in heaven…

2011-05-23T12:12:00.005-04:00

Despite all this recent unpleasant weather we’ve been having here in NY, with Memorial Day this weekend comes the start of summer! I could not be more excited for weekend getaways, swimming, and most of all grilling and barbequing! While you are picking out that Memorial Day outfit, remember to dress your meats up well for the BBQ…

Why have you done a good thing?

Along with roasting, baking, and broiling, grilling is an extremely lean way to cook meats, poultry, and fish, as you are not adding much additional fat if any and much of the fat cooks away during the process. Not to mention, grilling up your dinner is a very fast, convenient, and fun cooking method for during the week or weekend get together. The important thing to remember is how you marinade. Many store-bought marinades can be high in sodium, sugar and calories. Making your own marinades is not only lower in sodium and calories but is a great way to add fresh herbs into your diet and experiment with new flavors. Marinating is important to bring flavor to your meat, make it juicy, and to make it tender. Although it is appealing to just dredge your meat in some sauce from a jar, making your own marinade is just as convenient and fast.

Tricks to a good marinade include:

1) Include an acid. This will help to tenderize your meat or poultry as well as bring a nice contrasting flavor. Plus adding an acid has been shown to drastically reduce cancer-causing agents called HCA’s from being created during the grilling process. Acids include vinegars, citrus, or alcohol.

2) Add an oil. Oil not only helps foods from sticking to the grill, but also to keep the meat juicy by holding in moisture.

3) Bring out the flavor. In addition to oil and an acid, adding spices, herbs, and seasonings truly bring out the flavor of your meat, poultry, or fish. Don’t just rely on salt and pepper! Fresh herbs do a great job of bringing out natural flavors. Experiment with fresh herbs like basil, mint, parsley, etc!

4) Give chicken and steak some time to get to know the marinade. The longer meat or chicken sits in a marinade, the better the flavor and more tender and more juicy the meat or chicken. Let it is sit overnight in the marinade or at least 30 minutes before you cook it. Fish does not need the same amount of time as it is already very delicate. Put marinades on fish right before cooking.

Here are some great marinade recipes for your Memorial Day cookout (click here for a printable version of the recipes plus a grocery list!):

Lemon Herb Rub

1 tbsp fresh rosemary, minced

1 tbsp fresh parsely, minced

1 tbsp fresh garlic, minced

1 tbsp fresh basil, minced

1/3 cup olive oil

2 tbsp fresh lemon juice

1 tsp salt

½ tsp pepper

Mix all ingredients together and rub on chicken or fish!

Red Wine Citrus Marinade

2 cups good quality red wine (like chianti or pinot noir)

2 tbsp olive oil

1 small onion, diced

2 tbsp lemon zest

1 tsp fresh rosemary, minced

1 tsp salt

½ tsp pepper

Mix all ingredients together and marinade a steak overnight in the mixture!

South of the Border Marinade

1 can of Corona Light

½ cup lime juice

1 small onion, diced

¼ cup fresh mint, minced

1 tbsp lime zest

3 tbsp honey

1 tsp salt

2 tbsp canola oil

Mix all ingredients together and grilled chicken or steak.

Balsamic BBQ Sauce

1 cup balsamic vinegar

¾ cup ketchup

3 tbsp honey

1 tbsp Worchester Sauce

1 garlic clove, minced

1 tbsp canola oil

½ tsp salt

¼ tsp pepper

Place all ingredients together in a small saucepan and reduce on low heat until thickened, about 20 minutes. Great marinade for chicken or steak.

Asian Dijon

3 tbsp low-sodium soy sauce

2 tbsp Dijon mustard

6 tbsp olive oil

½ tsp minced garlic

½ tsp minced ginger

1 tsp sesame seeds

Mix all ingredients together and marinade chicken, steak, or fish.

Happy Start to Summer Everyone!!

--Amy Santo, MS RD CDN

Not just mini peaches…

2011-05-17T08:58:00.007-04:00

As springtime rolls around, I start to get very excited about new fruits and veggies that come into season. Although I love my apples, citrus fruits, and dark greens, I want some new colors in my life. What better way to start of the season with a bang than some bright, vibrant, and delectably cute orange sweeties: the apricot.

Why have you done a good thing?

Not just mini peaches, an apricot’s puckery yet sweet taste is a perfect addition to a healthy spring diet. Apricots, due to their beautiful orange color, are packed full of vitamin A (in beta-carotene form), a powerful antioxidant that protects you from oxidative damage such in heart disease or cancer. In particular, beta- carotene helps promote healthy eyes and good vision, fighting off macular degeneration and night blindness. Vitamin A is also great for skin conditions, such as acne or eczema. Apricots are also a great source of fiber (3 g for 3 apricots), as it has a great balance of pectin and cellulose, giving apricots a slight laxative effect. As apricots also are a great source of vitamin C, pairing apricots with a rich source of iron, like spinach, would help to boost the absorption of iron and fight anemia. Apricots are also loaded with potassium, helping to regulate blood pressure. Plus, as one apricot is only 17 calories, a serving size can be 2 or 3 of them, making them a very satisfying dessert or snack!

How to pick an apricot

Apricots are now in season from May until August. Choose apricots that are bright in orange color, not yellowish. The fruit should be slightly soft like a peach to the touch but not mushy. You can speed up ripening when you come home from the store by placing apricots in a brown paper bag for a couple of days.

How can you eat apricots?

Add sliced apricots to your oatmeal
Add dried or fresh apricots to your whole grain pancakes and low-fat baked goods
Simmer with cinnamon and water and make a fresh apricot sauce to pour over chicken (for a Middle Eastern flavor) or low-fat frozen yogurt
Puree peeled apricots for a delicious Bellini
Sautee fresh apricot slices in your next chicken or fish dish

And my new obsession, grilling fruit! Really brings out the sweetness…

Grill apricots and add them to anything: salads, sandwiches or homemade pizza with a tangy cheese like low-fat goat cheese

Grilled Apricots (click here for a printable recipe and grocery list)

1 tbsp olive oil

1 tsp honey

6 fresh apricots, halved with pit removed

Pinch of salt and pepper

Preheat your outdoor grill or indoor grill pan. Combine oil and honey. Gently brush mixture onto apricots. Place on hot grill cut side down for 2 minutes. Remove from grill and sprinkle with salt and pepper. Let cool and slice to add to anything you like!!

--Amy Santo, MS RD CDN

Your Sweet, Salty, Cheesy, Creamy, Chocolately Fix

2011-05-11T21:01:00.000-04:00

At the end of the day, I truly look forward to a sweet tooth fix, particularly if it has chocolate in it. But while trying to lose some weight for summertime, I want to be calorie conscious. With so many 100 calorie packs and snacks out there, how do you know what is a good pick?

Why have you done a good thing?

While fresh fruits, veggies, yogurts are great choices, sometimes you want something a little more special and decadent. Portion controlled snacks that are around 100-150 calories are very important for weight maintenance. Especially during weight loss, it is great to include 1 mid-morning, mid-afternoon and after dinner snack and keep your meal portions small, so you are eating every 4 hours. However, it’s really hard to control yourself sometimes when the bag is just too big or when you are scooping out your own ice cream. Buying portion-controlled snacks is an easy, convenient way of planning your snacks for the day or sweet treat for the night without undoing all your hard work. But not all 100-calorie packs or low cal snacks are created equal. Many of these packs still contain trans fats and other chemicals as they are just miniaturized versions of the real thing.

Here’s a Your Secret Ingredient approved list of snack fixes…sweet, salty, and savory alike. (click here for a printable grocery snack list!!)

The Creamy Side

Breyer’s Smooth and Dreamy Chocolate Covered Strawberry Bars (110 calories)

Ciao Bella Fat Free Blood Orange Sorbet Bars (60 calories)

Ciao Bella Individual Sorbet Cups (100 calories)

Edy’s Whole Fruit Creamy Coconut Bars (120 calories)

SkinnyCow Ice Cream Truffle Pops (110 calories)

SkinnyCow Ice Cream Lowfat Fudge Bars (100 calories)

SkinnyCow Ice cream sandwich (140 calories)

Tofutti Cuties Ice cream sandwich (130 calories)

Trader Joes Mango and Cream bars (60 calories)

Heavenly Chocolate

Emerald’s 100 calorie Cocoa Almonds Packs (100 calories)

Goldfish Crackers 100 calorie Chocolate Grahams pack

Ian’s Organic Cookie Buttons (100 calories)

Hersheys and Reeses 100 calorie snack packs and bars (100 calories)

Kozy Shack Individualized Chocolate Hazelnut Pudding (110 calories)

Pretzel M&Ms Individualized Pack (150 calories)

Sensible Portions Cheating with Chocolate Packs (100 calories)

Smart Food Popcorn Clusters (110 calories)

Trader Joe’s 100 calorie chocolate bars

Trader Joe’s 100 calorie oatmeal chocolate chip cookie packs

Vitalicious VitaTops deep chocolate muffin top (100 calories)

Vitalicious VitaBrownies (100 calories)

Van’s Muffin Crowns (100 calories)

Cheesey Goodness

100 calorie pack of Goldfish cheddar cheese crackers

Babybell cheese (70 calories)

Sargento Light String Cheese (50 calories)

Cabot Serious Snacking 50% Reduced Fat Cheddar (50 calories)

Salty Fix

100 calorie bag of Popchips

100 calorie pack of PopSecret (regular popcorn and kettle corn)

100 calorie pack of Synder’s pretzels

Davids pumpkin seeds mini bag (90 calories)

100 calorie Sun Chip packs

Trader Joes 100 calorie multigrain crackers

Tribe Mini Hummus (100 calories)

Bars on the Go

Kashi TLC Granola Bars (130 calories)

Cascadian Farms Kid’s Sized Oatmeal Raisin Bars (80 calories)

Cliff Kid Sized Z-Bars Chocolate Chip (130 calories)

Gnu Flavor Fiber Cinnamon Raisin Bar (130 calories)

Mini Lara Bars (100 calories)

--Amy Santo, MS RD CDN