simply nutrition

Eat, Drink, and Still Shrink

2012-01-16T14:09:00.003-05:00

The rush of the holidays has ended, yet there are more parties around the bend, first up... Super Bowl! Then onto Valentines Day, St. Patrick's Day, and the list goes on. Try these strategies to allow yourself to eat, drink, and still shrink!

Snack first: Going to a party hungry can wind up being a recipe for disaster, before heading out, grab a quick snack. Aim for about 200 calories or less. Quick ideas: a cup of low fat Greek yogurt, an apple and piece of 50% reduced fat cheddar cheese, or a fruit and nut bar.

Game Plan: Upon arriving at the party, check out the food line-up and create a game plan. Where do you want to spend your calories? If you're a sweet lover, take it easy on the appetizers and save some wiggle room to enjoy a dessert or two!

Balance: If you're planning the party when preparing your menu, think about balance. A mix of splurge items with plenty of lighter options too like: fruit kabobs, hummus and fresh vegetables, a roasted vegetable platter, or mini cups of trail mix.

Water: After each alcohol containing drink, have a glass of water. This will help to keep you hydrated and lessen the number of drinks you have. Or better yet, volunteer to be the designated driver!

The Best Tools to Meet Your Fitness Goals

2011-12-30T07:05:00.000-05:00

If you're thinking about resolutions for 2012, consider adding investing in a few pieces of fitness equipment to keep at home. Squeezing in additional mini workouts, burns calories and will help tone your body.

Here are 4 pieces of must have fitness equipment that cost about $25 or less!

1. Resistance Bands: A perfect way to tone up! Click here for a set of exercises using resistance bands from Fitness Magazine.

2. Exercise/ Yoga Mat: This is a must for yoga at home or at a gym, it will aid in your ability to stay in the proper positioning for each pose. Click here to grab Molly Sims' Yoga Workout from Shape Magazine. Of if you're more of a group exercise type, look for local listings of yoga studios or gyms that offer classes and select a class that is right for your level of experience.

3. Jump Rope: Feel like a kid and get your heart rate up with jumping rope! Try adding bursts of jump rope inbetween weight lifting to kick up your heart rate.

4. Fitness Ball: A piece of equipment that is a must have. They come in a variety of shapes and sizes. Read this Fitness Ball Basics article from Health Magazine before you head to the store to pick up yours. And grab this fitness ball ab slimming workout move too, click here.

Healthy Holiday Appetizers

2011-11-14T09:09:00.019-05:00

As you're gearing up for the holiday season, here are some healthy holiday appetizers that taste great to get you started with your party planning!

- Bruschetta with whole-wheat toast (See recipe below)
- Hummus with sliced veggies like red, orange, and yellow peppers
- Shrimp cocktail
- Popcorn
- Chicken fingers with Maple BBQ Sauce (See recipes below)

Skinny Bruschetta
4 Servings

INGREDIENTS:
2 cups diced tomatoes (with juice)
4 basil leaves, chopped
2 tablespoons extra virgin olive oil
2 cloves minced garlic
1/2 cup olives, chopped
whole-wheat bread or baguettes

DIRECTIONS:
1. Combine all the ingredients together.
2. Serve over slices of grilled/ toasted whole-wheat bread or baguette.
Only 100 calories per serving! From page 149 of The Skinny Rules

Skinny Chicken Fingers
Serves 6

INGREDIENTS:
1-pound boneless, skinless chicken tenders
1 cup panko bread crumbs
4 egg whites (whip with a fork)
non-stick cooking spray

DIRECTIONS:
1. Preheat oven to 350-degrees Fahrenheit.
2. Place whipped egg whites in a dish and the bread crumb s in a separate dish.
3. Spray a skillet with the nonstick cooking spray and warm over medium heat.
4. Dip the chicken fingers into the egg mixture and then into the bread crumbs.
5. Place in the skillet and cook for about 4 minutes on each side. Transfer to a baking sheet and bake for about 10-15 minutes or until the chicken is cooked thoroughly.
6. Serve with a barbecue dipping sauce.

Only 130 calories per serving! From page 151 in The Skinny Rules

Maple Barbecue Sauce
Yield about 1.5 cups

INGREDIENTS:
1 cup ketchup
1/2 cup pure maple syrup
1 Tablespoon lemon juice
1 teaspoon Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon dry mustard
1/2 teaspoon liquid smoke

DIRECTIONS:
1. Combine all ingredients in a medium sauce pan and simmer for about 20 minutes.

My Website has a delicious Wasabi Avocado Dip recipe! Click here to grab the recipe.

Are Pecans Just as Healthy as Walnuts?

2011-09-07T21:38:00.007-04:00

Recently, I was asked by a friend on Facebook: "I hear a lot about the nutrition benefits of walnuts. I prefer them and usually substitute them for walnuts. Are walnuts really better than pecans?"

Let's call it a draw. One ounce of pecans or walnuts will provide a great amount of unsaturated fat (aka healthy fat). If you want to argue a difference, pecans are higher in monounsaturated fat and walnuts are higher in polyunsaturated fat! See the specific nutrition highlights listed below.

The bottomline, snack on a variety of nuts and even swap in: pistachios, cashews, almonds, and other varieites!

If you have a nutrition question, ask me by joining me on Facebook.

Nutrition Fact Comparison: Pecans vs. Walnuts
1 oz pecans: 20.4 grams total fat, 1.75 grams saturated fat, 11.5 grams monounsaturated fat, 6.1 grams polyunsaturated fat, 0.28 grams omega-3 fat, 5.6 grams omega-6 fat

1 oz walnuts: 16.7 grams total fat, 0.9 grams saturated fat, 4.2 grams monounsaturated fat, 9.9 grams polyunsaturated fat, 0.56 grams omega-3 fat, 9.37 grams omega-6 fat

Nutrition facts via NutriBase database.

Back to the Schedule: Tips to Keep You Sane!

2011-08-30T09:47:00.010-04:00

Are you ready to get back into the routine with early mornings and busy weeks? Ready or not, here it comes and check out these tips to keep you sane as you get back into the school year schedule:

Sneak it in: add in exercise where you can... yoga in the morning, 20 minute run in the evening, 10 minutes toning exercises before bed. If you need resources for at home workouts, check your local TV listings or check out: http://www.exercisetv.tv/ for a variety of DVD's and workouts, and pick-up magazines like: Shape, Fitness, or Women's Health!

Hydrate: keep your energy levels up througout the day by brining a water bottle with you everytime you leave the door! Sip on water throughout the day!

Stock up: create a basket or container of grab n' go snacks in your cupboard and include items like: applesauce cups, Peter Rabbit Organics - Fruit & Veggie Snacks, KIND Healthy Snack bars, mini packs of nuts, single serving peanut butter packs and 100% fruit flats. Then when you're flying out the door you can throw a few items in your bag to have on hand for yourself or the kids.

Meal map: minimize your time in the kitchen by creating a weekly 'map' for your meals and snacks to streamline your food preparation efforts. Think of which nights you'll be home, running late, etc... and strategize what foods to make. A favorite tip of mine is make a double batch of a recipe and freeze half for a meal later in the week!

Not Your Grandma's Meatloaf!

2011-07-12T17:14:00.005-04:00

Meatloaf has worked it's way into our dinner menu quite frequently. I have experimented with all different types of vegetables to add more flavor and variety which really makes it wonderful!!! Here is my meatloaf 'formula':

Ingredients:
1# lean ground beef
3/4 cup whole wheat bread crumbs
1/2 cup shredded beets
1/2 cup shredded carrots
2 tablespoons ground flax seed
1/4 cup beer
2 tablespoons catsup
2 tablespoon ground flax seed
1 egg

Directions:
1. Preheat oven to 350 degree's Farenheit.
2. In a mixing bowl, combine all ingredients and mix well.
3. Press meatloaf into a 9 X 9" baking dish.
4. Bake for 30 minutes, or until well cooked.

Serve with steamed broccoli and baked sweet potato fries!

Meatloaf Nutrition Facts (per serving): 170 calories, 6 grams fat, 2 grams saturated fat, 0 grams trans fat, 70 milligrams cholesterol, 10 grams carbohydrates, 1 gram fiber, 2 grams sugar, 18 grams protein, 25% DV vitamin A, 2% DV vitamin C, 4% DV calcium, 15% DV iron

Think Outside of the Sandwich

2011-06-16T11:12:00.008-04:00

Are you tired of packing the same old lunch? Add the ingredients to your next grocery shopping list for these simple and delicious lunch ideas.

Parfait in a Bag: Pack a single serve cup of Chobani Greek Yogurt, 1/4 cup whole grain cereal (like low fat granola or Cherrios), and 1/2 cup fresh sliced fruit (like berries). Pack a bowl or cup and then at lunch combine the three containers for a delicious on the go parfait. Add in a piece of fruit (like a pear or apple) and 1 ounce of almonds to snack on later in the day. To drink: bring along a water bottle with unsweetened Passion Tea!

Mediterranean Platter: Pack a container with 1/2 cup of roasted red pepper hummus, a container with assorted chopped vegetables (red peppers, green beans, broccoli, carrots), 1/2 piece of whole wheat flat bread, and a baggie with one-ounce of Cabot 50% Reduced Fat Cheddar Cheese diced into cubes. At lunch dip the veggies & flat bread into the hummus and grab a serving of dairy and extra protein with the cheese. To drink: bring along a water bottle with unsweetened Zen Green Tea.

Spinach Salad Bowl: In a bowl combine 1 cup of baby spinach, 1/2 cup chopped veggies, and then pack a bag with one-ounce (small handful) of walnuts and 1/4 cup dried cranberries. At lunch add the walnuts and cranberries to the salad. Try topping your salad with 1/4 cup of cottage cheese in place of salad dressing (this may sound crazy but is totally delicious), it will add 7 grams of protein plus a creamy flavor to the salad. To drink: bring along a water bottle filled with ice cold water and cucumber slices.

Snack Attack: Packing a bunch of little things can fuel you up at lunch time! Fill your lunch container with the following five items: a pack of Justin's Almond Butter, a bag of whole wheat crackers (5 or so), a bag of frozen grapes (will still be nice and chilled at lunch), a bag of sliced red peppers, and a container of Chobani Greek Yogurt. Eat these items all at lunch time or spread throughout the day as you are hungry! To drink: bring along a water bottle filled with ice cold water and lemon slices.

Disclosure: The products mentioned in this email are products that Molly Morgan suggests based on taste and nutrition profile and Creative Nutrition Solutions did not recieve funding from the mentioned products for placement in this blog post!

Refreshing Summer Drinks

2011-05-18T12:25:00.004-04:00

On average Americans swallow down over a 5-pound bag worth of sugar per month! That breaks down to about 23 teaspoons of sugar per day. A majority of sugar intake comes from what we drink. Here is a watch out: a 16-ounce sweetened iced tea has about 16 teaspoons of sugar!

Shake up what you're sipping on this summer with these refreshing options:

1. Unsweetened Tea: Sip on green tea, passion tea, or ginger peach tea instead of sugar heavy weights. When grocery shopping look for unsweetened bottled teas and for at home made a pitcher of your favorite type to keep on hand.

2. Mineral Water: A personal favorite type of mineral water is Gerolsteiner. Look for mineral water varieties that have fresh flavors added like lemon, lime, or other citrus fruits. Mineral water offers light carbonation without any added calories. Look for these on restaurant menus and in the grocery store too!

3. Add Fresh Flavor: What do cucumber, lemon, lime, raspberries, and strawberries have in common? They all can add refreshing fresh flavors to a glass of water without adding virtually any calories. Keep an assortment on hand and it is a perfect solution for effortless entertaining.

4. 120 or less: Help your waist line with light drink options like: red wine, white wine, champagne, light beer, or vodka & club soda... all weighing in at 120 calories or less.

Check out a segment that I did this week on the 10! Show in Philadelphia:

View more videos at: http://www.nbcphiladelphia.com/?__source=embedCode.

Simple Toddler Snacks

2011-05-06T14:59:00.009-04:00

Planning balanced snacks is a key strategy to your toddlers taste development! After age one your toddler can eat most foods as long as they are not allergic to them and that their chewing and swallowing are well developed. Here are some toddler approved snack ideas that are a little out of the ordinary, which are toddler approved by our little guys.

PB Sliders: 1/4 slice whole wheat bread with light spread of peanut butter, topped with slice of banana

Mediterranean Platter: 3 - 4 cucumber slices with a tablespoon of hummus for dipping

Toddler Trail Mix: 1/4 cup of whole grain cereal (like Cheerios), raisins, and craisins

Fruit Slices: 1/2 of a pear sliced (or other fruit, the favorite in our house: mango)

Yogurt Cup: 1/4 cup plain yogurt mixed with 1/4 cup berries

Nutty Snack: 1/4 cup pistachios (mom or dad remove the shells)

Reminder: According to the American Academy of Pediatrics, portion sizes for toddlers should be 1/4 that of an adults so be careful not to over do it with portions at snack otherwise it could interfere with food intake at meals.

The Scoop: Coconut Water

2011-04-26T16:05:00.004-04:00

What is coconut water? It is the water that pools in whole green coconuts. In general plain coconut water is not very sweet (even though it has sugar) and naturally has sodium and potassium, which are electrolytes which help maintain fluid balance.

The type that I prefer to drink occasionally is Peach Mango Coconut Water which is flavored with fruit puree (check the photo in my recent Facebook post). It has 60 calories, 30 mg sodium, 500 mg potassium, and 15 grams of sugar in 8.5 ounces. What I like about fruit puree flavored coconut water is: it is flavored with fruit puree and it is nutrient rich!

Coconut water can be a stand-in for a sports drink but keep in mind a sports drink is only needed when a work out is going to be one hour of continuous (and vigorous) activity or longer. For light workouts or short workouts a sports drink is not needed and plain water will do.

The bottom line: coconut water is a great alternative to higher calorie beverages and look for vartities that are sweetened with fruit puree and do not have added sugar. But as with anything, some is good, more is not better!

What to Choose at the Grocery Store?

2011-04-04T10:05:00.005-04:00

Over the weekend I did a Facebook post that included a picture of items that I picked up at the grocery store. It was cool to see what my friends comments were! The posts inspired me to write these tips to help you with your next shopping trip... 1. Make a list! Without a list in the grocery store, it's nearly impossible to leave the store with everything you need. 2. Try something new! There are so many awesome food choices at the grocery store, there is no need to feel bored or tired of what you're eating. Every trip, seek out something new! A new product I tried this week is a spaghetti sauce called Dave's Gourmet! (I'll report back on how it tastes) 3. Fill up on nutrient rich foods! Start filling your basket with mostly nutrient rich foods like: fruits, vegetables, low fat milk & yogurt, lean meat/ poultry/ fish, whole grain breads, whole grain cereals. This will help you to leave the store with the base of a healthy eating plan. 4. Splurge! Pick one item as a "splurge" like cookies, chips, ice cream and have that on hand to satisfy your cravings throughout the week. Believe it or not, if you plan in a splurge most everyday you're more likely to keep your portions in check! Pick up a copy of my book, The Skinny Rules for more simple strategies for cooking, shopping, and fitness too!

St.Patrick's Day Guacamole

2011-03-17T12:33:00.003-04:00

Making guacamole is a great thing to do with little ones on St. Patrick's Day! Today I went to our son's preschool and made guacamole with his class. And I am happy to report, most of the children loved it!!! We did it 'cup cooking' style, where each child had their own cup to mash the avocado and stir their very own guacamole. Here is the recipe for the big batch (See below). Happy St. Patrick's Day!

St. Patrick's Day Guacamole
Yield: 4 cups

Ingredients:
3 avocados (skin and pits removed)
2 to 3 tablespoons fresh lime juice
1/2 teaspoon minced fresh garlic
salt to taste

Directions:
1. Mash the avocado until smooth.
2. Stir in lime juice and garlic. Add a pinch of salt (you don't need much!).

Serve with: baked pita chips, tortilla chips, or vegetable slices.

Eat Right With Color

2011-03-07T11:28:00.006-05:00

Happy National Nutrition Month! The theme of this month long event is "Eat Right With Color"... which I personally think is an awesome message. We know that people are not eating enough fruits and vegetables yet they provide important nutrients like: vitamins, minerals, antioxidants, and fiber! Plus fruit and veggies are filling and have a relatively low calorie price tag (many are only 50 calories or less per serving). Check out these simple ways to add more color to your eating routine:

Top blackened salmon with mango salsa.

Add sliced avocado, tomatoes, onions, or dark leafy green lettuce to your sandwich.

For snack: grab a small handful of walnuts and dried cranberries.

Fill the bottom of your cereal bowl with sliced fruit like strawberries or bananas, this will help your bowl to seem full while keeping your portion of cereal in check.

Instead of crackers, choose apple slices with low-fat cheese.

Great side for lunch: red pepper slices with hummus (personal hummus favorite: roasted red pepper).

Mix in fresh fruit to yogurt.

Add a side of fruit at dinner like: applesauce, fresh berries, or sliced mango.

Fill at least half of your plate at dinner with fruit and/or veggies!

Add a handful of frozen veggies to prepared soups to up the veggie content!

Oscars Party Planning

2011-02-25T10:18:00.003-05:00

Are you hosting or going to an Oscars party? Here are some simple party planning strategies.

Strategically place light party foods throughout the house like: fruit platters, shrimp cocktail, air popped popcorn, trail mix.
Put away the candy dishes. One ounce of m & m's has 140 calories, mindless snacking from candy dishes can pile up the calories in a hurry!
Have a 90/10 rule: 90 percent healthy items, 10 percent splurge! This will still allow for plenty of delicious goodies.
Lighten-up party heavy weights. For example: instead of chicken wings, make baked chicken fingers and serve with hot sauce, barbecue sauce, or light ranch dressing. And have plenty of sliced carrots and celery on the side for dipping!
Try a new recipe! Grab my Wasabi Avocado Dip with Crispy Wonton Chips recipe.

Last but not least, focus more on spending time with your guests and take some of the emphasis off of food!

Cooking with Kids - Try it!

2011-02-21T10:06:00.007-05:00

My tip of the day is if you have kids in your life, cook with them! The kitchen can surely get a bit messy but it is totally worth it. Frequently I cook with our three and one year old and we make everything from oatmeal at breakfast to quinoa for dinner. Five of the best parts:
1. You get to spend time with your children.
2. It makes meal preparation more eventful.
3. It will get them excited about the meal.
4. They will be more likely to eat what you make.
5. You can answer 1000+ questions about the foods (e.g. where does oatmeal come from?).

Need a recipe to try? Grab my Grilled Asparagus and Quinoa Salad recipe.

The only downside is more cleanup but get them to help with that too! Share your cooking with your kids story with me via my Web site, click here.

NEW TODAY! 2010 Dietary Guidelines!

2011-01-31T10:42:00.004-05:00

The long awaited 2010 Dietary Guidelines were released today! Here is a re-cap of the key messages:
1. Balancing Calories:
- Enjoy your food, but eat less.
- Avoid oversized portions.

2. Foods to Increase:
- Make half your plate fruits and vegetables.
- Switch to fat-free or low-fat (1%) milk.

3. Foods to Reduce:
- Compare sodium in foods like soup, breads, and frozen meals - and choose the foods with lower numbers.
- Drink water instead of sugary drinks.

Take a look at the above list and figure out what areas you need to focus on! While these steps sounds very simple, they are totally effective ways to boost your health. Interesting that the key changes didn't include exercise... don't forget to keep (or get) moving too!!

Superbowl Strategy

2011-01-21T13:15:00.005-05:00

The amount of people indicating no guilt about dropping the ball on their eating plans on Superbowl Sunday? 60 percent of men and 46 percent of women idicated in the 2011 Supervalue Snack Down Survey by Harris Interactive that they would have no guilt about what they eat while watching the big game.

If you are thinking about what to serve up at your Superbowl party, my suggestion, is to strive for balance! Make your game day strategy to provide a mix of healthy items among some crowd pleasers (like chicken wings).

Here are a few healthier ideas to consider:
- Guacamole with colorful pepper slices (red, yellow, orange, & green)
- Baked chicken fingers with wing sauce
- Make your own trail mix bar: whole grain cereal, almonds, dried fruit, walnuts
- Fresh fruit kabobs (grapes, melon cubes, pineapple, berries) with Greek yogurt dip
- Milk bar: low fat milk with add ins like flavored syrup

Meatless Monday

2011-01-04T14:00:00.004-05:00

I try to make every Monday a "meatless" dinner! This week was falfel with tzatziki sauce and roasted beets. If you have never tried falfel, you must... it's really yummy. Basically it's ground chickpeas that are spiced up. I wimp out and buy the boxed falfel mix (one of these days I will try making my own from scratch)! Falfel are pan cooked with canola oil until crispy (use some cooking spray too to cut down on the amount of oil).

The tzatziki sauce I made from scratch and here is the recipe (See below), it's quick and delicious. To serve falfel: Place the pan cooked falfel on a pita and top with veggies (cucumbers & tomatoes), reduced-fat feta, and tzatziki sauce.

Tzatziki Sauce
16 ounces plain greek yogurt
1 medium cucmber, peeled, seeded, and finely chopped
4 cloved minced garlic
1 tablespoon extra virgin olive oil
2 teaspoons red wine vinegar

Combine all of the ingredients and chill. Serve with falafel.

The Skinny Rules, Pre-sale!!!

2011-01-03T14:08:00.002-05:00

You can buy a copy of The Skinny Rules! It's available now for pre-sale from amazon.com!! It will come just in time to give you a boost this Spring to get you ready for bathing suit season.

Easy, Healthy New Years Resolutions

2011-01-03T14:01:00.006-05:00

If you are looking to calibrate your resolutions or are still thinking of one. Check out this article from Family Circle, the tips are realistic and attainable and include: getting organized, stall the snack attack, swallow a supplement...! Check out my expertise in tip #9.

Easy, Healthy New Years Resolutions

2011-01-02T14:00:00.002-05:00

It's that time to think about resolutions. Perhaps you are thinking about not having a resolution or maybe you are drafting your list? This article from familycircle.com can help you with Easy, Healthy New Years Resolutions! You can find my expertise in tip #9! Wondering what it is? Check it out. Happy New Year!

Make Your Own Trail Mix

2010-11-16T22:31:00.002-05:00

If you are in need of a snack recipe, check out my Make Your Own Trail Mix. It's really easy and much healthier than many store bought versions. Give it a try! enjoy...

Ingredients:
2 cups whole grain cereal (e.g. Cheerios)
1/4 cup walnuts
1/4 cup almonds
1/2 cup dried cranberries
1/4 cup low fat granola
1/2 cup raisins
1/4 cup sunflower seeds

Directions:
1. Combine all the ingreidents together and store in an air-tight container.

Nutrition Facts (per serving): 160 calories, 7 grams fat, 0.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 55 milligrams sodium, 23 grams carbohydrates, 3 grams fiber, 13 grams sugar, 4 grams protein, 2% vitamin A, 2% vitamin C, 6% calcium, 20% iron

www.olums.com/cooking_kitchen.html

What is in a dietitian's refrigerator?

2010-08-27T14:37:00.003-04:00

Blueberries, peaches, asparagus, onions, avocado, yogurt, fat free milk, whole milk, 100 percent OJ, whole wheat bread, yogurt squeeze tubes, coconut water, minced garlic, peanut butter, almond butter, left over tuna, salsa... those are a few of the items in my refrigerator. So many times people wonder what foods I keep in the refrigerator so I thought I would share a sampling. Lucky for me I have husband and two little guys who enjoy eating healthy too! If you are trying to improve your health, take a good luck at what foods you keep on hand and try every shopping trip to 'health it up'. What do I mean by that? Swap out a less healthful item for a better choice. Every little change helps!

dunkin donuts new bagel twists...beware

2010-05-19T12:02:00.002-04:00

New to the Dunkin' Donuts menu are innocent looking bagel twists. Why should you beware? One cheddar bagel twist has 400 calories, 9 grams fat, and 4.5 grams saturated fat. That is 80 more calories, 7.5 more grams of fat, and 3.5 more grams of saturated fat than a plain bagel. The cinnamon raisin twist is less offensive with 350 calories, 3.5 grams fat, and 0.5 grams saturated fat.

Before you drive thru DD again, check out the Dunkin' Donuts nutrition guide, click here.

Watch for Prevention Magazine's July Issue

2010-04-02T10:37:00.002-04:00

I weighed in this week on some new products for an article in the July issue of Prevention Magazine. Watch for it to come out!

What Organic Can Do For You

2010-03-16T13:55:00.004-04:00

Organic Manifesto by: Maria Rodale, this is a book I need to pick up! Men's Health Magazine this month has a great article about What Organic Can Do For You, authored by Maria Rodale. The bottom line is that the higher price tag you pay at the cash register can get you a return on your investment by helping your health, including: higher phytochemical levels (E.g. antioxidants) in the fruits, vegetables, and juices that you buy, reduced. The article also talks about the potential connection to reduced risk of diabetes and building more muscle and buring more fat. Click here to read the full artcile.

As a mom, one of the most interesting benefits is that organic foods reduce pesticide exposure, which maybe detrimental to human health, especially to high risk groups like pregnant women and children.

This is a favorite resource of mine, the Environmental Work Group's Produce Buying guide! Click here to check it out. The top 12 fruits and veggies that you must by organic: peaches, apple, sweet bell pepper, celery, nectarine, strawberries, cherries, kale, lettuce, grapes (imported), carrots, and pears.

Let's Move and Fuel it!

2010-02-10T16:30:00.004-05:00

Thank you to First Lady Michelle Obama for launching Let's Move. What is let's move? It's a program that will help parents make healthy choices for their families, increase opportunities for families and their children to be physically active, ensure our kids have access to healthy meals in our schools, and help increase access to affordable, quality, and nutricious foods.
For more on Let's Move: letsmove.gov

Now for a word on Fuel It! I stopped by WSKG's studios to talk with the cast of Move it on choosing healthier food options when you are out on the town. Quick tips include: skipping the soda and moving in nutrient rich low fat milk instead, for side dishes choose fruit or veggies like corn or fruit slices. Perhaps even more importantly when you're out on the town bring fruit, baggies of whole grain cereal, and a water bottle with you. To watch the segment, click here.

64 Ways to Eat Food

2010-01-08T10:33:00.003-05:00

Mr. Michael Pollan just came out with a new book: Food Rules and Eater's Manuel. I can't wait to read it! The book includes 64 rules that are loaded with simple and practical advice. The three major sections of the book include: Eat Food, Mostly Plants, and Not too Much. I'll blog more once I get my hands on a copy and find some 'free' time to read. Click here to read more on this new book!

buying local cool tool

2009-12-28T15:27:00.003-05:00

Did you know? On average produce travels 1500 miles to get from farm to table! YIKES! That is a long way. Depending on where you live will determine what is fresh when. Click here for a great tool created by Whole Foods and GOOD.

A no-equipment workout from Fitness Magazine

2009-12-10T16:37:00.003-05:00

Looking for a workout you can do in the comfort of your home? Me too. Now that the weather is cold, unless I'm ice skating or skiing I rather workout at home. Here is a link to a great set of exercises from Fitness Magazine, titled: "Towel it Off: Tone Up with No-Equipment". I'm going to do this tomorrow morning, you should try it too! It's one of their quick 20-minutes workouts.

Click here to grab the workout!

dinner recipe for tonight!

2009-11-30T10:55:00.003-05:00

Looking for an idea of what to make for dinner tonight? Check out a delicious Baked Ham, Gorgonzola & Apple Sandwich! My husband is actually the one to credit for this yummy recipe.
You can watch me making it: http://www.olums.com/UserFiles/videos/hamsandwich.mov

For side dishes to go with the sandwich I would suggested baked sweet potato fries and a handful of fresh baby spinach drizzled lightly with balsamic vinegar & extra virgin olive oil.

Let me know if you try the recipe and like it, email me: molly.morgan@gmail.com

mediterreanean holiday entertaining

2009-11-23T10:44:00.002-05:00

This weekend I was in Virginia doing a holiday entertaining segment featuring recipes with a Mediterranean Flair for a client of mine, Creta Farms. Check out the Segment in the viewer below or copy & paste this link: http://www.wdbj7.com/global/Category.asp?c=168438&autoStart=true&topVideoCatNo=default&clipId=4322279&flvUri=&partnerclipid=

quick dinner recipe, perfect for fall

2009-11-17T07:09:00.002-05:00

Here is a tasty dinner recipe that is quick and perfect for fall. What you'll need: 1 package soba noodles (Japanese style noodle made of whole wheat and buckwheat), 1 medium butternut squash (baked), 1 tablespoon sesame oil, and prepared garlic sauce. What to do: Prepare the soba noodles per the package instructions. Cube up the baked squash into 1/2 cubes. In a wok add the sesame oil and then cook the squash for about 2 - 3 minutes. Add in the soba noodles (drained) and then add in garlic sauce, to taste. Note, garlic sauce tends to have a kick so be careful how much you add!

Another addition to this dish could be cubed chicken! Just cook the chicken first and then follow the recipe as above.

The SIGG Water Bottle Controversy

2009-10-22T09:26:00.003-04:00

I am a huge proponent of taking a water bottle with you on road trips, around town, shopping, etc... it's a perfect way to stay well hydrated. If you're tired of plain old water, add a splash of lemon juice for a flavor boost.

Now, typically I would suggest to purchase a eco-friendly bottle like a SIGG Water Bottle. Come to find out, if you bought a SIGG prior to August 2008, the bottles liner contained a liner, which had BPA! EUGH! Good news, if yours was purchase after August 2008, the company claims that they are BPA-free. Lucky for me I purchased mine after August 2008 but if you didn't... upgrade to a newer BPA-free version! OR Swap to a Nalgene which are now BPA-free.

For more information on the SIGG Water Bottle Controvesry: http://www.shape.com/health/your_health/preventive_strategies/the_sigg_water_bottle_controversy

homemade applesauce

2009-10-01T15:36:00.004-04:00

Fall is the perfect time of year (especially if you live in New York State) to make applesauce! Here is my super simple recipe. I just made my first batch today! Can't wait for dinner tonight... yum!

Super Simple Homemade Applesauce

Ingredients:
15 apples
1 cup of water

Directions:
1. Peel most (not all) of the skin from the apples and cube into large pieces.
2. Place the apples with about 1 cup of water in a large pot.
3. Bring the water to a boil and then cover and simmer until apples are tender (about 15 minutes) & until they easily mash just by stirring them.
Ready to enjoy!

NOTICE!! There isn't any need to add sugar. If you feel your sauce needs a flavor boost try a sprinkle of cinnamon.

Tip: If you have a little ones, like me, drop applesauce (once cooled) into ice cube trays. Freeze for a few hours and then break into a storage bag or container. Then in minutes you thaw a few cubes can have applesauce ready to go for a snack or to serve with a meal.

cool new product

2009-09-29T06:58:00.003-04:00

I just heard about a cool new line of products coming out in 2010 from Del Monte! It's fresh fruit and veggie vending. The release notes that all the items will be under 120 calories, this kind-of caught me by surprise, but from a quick glance, I think the calorie count jumps up because of the dip? Yet, I think even with the dip, this product line looks great because it offers at least an alternative when you're out an about instead of just chips, pretzels, or other 'traditional' snack foods. We'll have to wait and see! If you want to read more about it and see pictures, here is a link to check out: http://www.freshplaza.com/news_detail.asp?id=51151

skinny version of mornay sauce

2009-09-28T18:01:00.006-04:00

Tonight I made a skinny version of Mornay sauce.This tasty recipe invention is thanks to my husband! He's great at adding new flavors to old recipes. Someday maybe it will be on the menu at his restaurant? The skinny version has less cheese, less butter, than traditional Mornay sauce recipes and I made it with low fat milk. It was YUM! Here's the recipe:

Sun Dried Tomato Mornay Sauce
Ingredients:
1 1/2 tablespoons butter
2 tablespoons flour
2 cups fat free or low fat milk
dash of salt (optional)
1 ounce of grated Parmesan cheese
3 ounces sun dried tomatoes

Directions:
In a medium sauce pan, melt the butter. Once the butter it melted, add the flour and mix well.

Add the milk and whisk. Bring the mixture to a boil, stirring frequently.

Once it comes to a boil, let it bubble one minute more, so it thickens.

Then stir in the cheese and tomatoes.

Serve over grilled chicken breasts! YUM!

Tune into Food Network, Monday Morning 9/28

2009-09-26T07:36:00.002-04:00

I'm going to be on the Food Network on Monday morning, September 28th at 7 a.m.! Doing a segment for Better Living on behalf of my client, Creta Farms! Be sure to tune into watch!

For more information on Creta Farms & to grab the recipes that are prepared on Monday, visit: www.creatafarms.com

simple drink recipe

2009-09-26T07:28:00.002-04:00

Looking for a thirst quenching drink to keep on hand? Try my homemade lemonade recipe that has less sugar than any pre-mixed type and is tasty!

Molly's Homemade Lemonade
Ingredients:
1 cup lemon juice
3/4 cup sugar
1 gallon water

Combine the ingredients in a pitcher and mix until sugar dissolved!

Serving suggestion: Mix 1/2 lemonade with 1/2 unsweetened iced tea. That is my favorite drink actually (and Arnold Palmer's too)!

recipe for dinner tonight

2009-09-22T16:02:00.002-04:00

I'm trying a new recipe for dinner tonight! Thought you may want to try it too, check it out:

Mixed Up Cobb Salad
Ingredients: 1 cup of corn, 2 slices of bacon (crispy & broken up), 1/4 cup crumbled blue cheese, 1 small red bell pepper diced, 1 avocado into small pieces, and 4 ounces of Creta Farms Turkey Breast (diced into cubes)
Directions: Mix up all the ingredients and serve with a drizzle of balsamic vinegar & extra virgin olive oil over a bed of baby spinach!

guess what?!

2009-09-17T21:02:00.003-04:00

I'm on twitter now! I can't believe it. Thinking of fun things to post! Follow me: mollymorganrd

tasty meatloaf recipe

2009-09-17T20:56:00.002-04:00

Tonight my husband and I made our favorite meatloaf recipe. Try it!

Ingredients: 1 pound lean ground beef, 1/2 cup shredded carrots, 1/4 cup finely chopped sweet onion, 1 egg beaten, 1/4 cup beer, 3 tablespoons ground flax seed, 1/2 cup plain bread crumbs (panko preferably)

Directions: Preheat oven to 350 degrees F. Combine all ingredients together. Press into a 9 X 9" baking dish and bake in a pre-heated oven. Bake for 30 minutes or until it is thoroughly cooked.

Serve with a drizzle of barbecue sauce!

To complete the meal serve with corn on the cob, beets, and green beans!

New Years Resolution Solutions

2009-01-29T07:38:00.001-05:00

Have you been sticking with your New Years resolution? If not, not to worry and surely don't give up! Here are a few quick tips to get you started again!

Set small, achievable goals! If you started the year with a weight loss goal, for example: losing 30#'s, break it down and change it to: this week I'm going to start exercising at least X times per week or instead of the afternoon soda, I'll have a large glass of water. This will help you to re-focus on smaller goals and see accomplishments that will all lead towards your ultimate goal!
If saving $$ was a goal of yours, at the grocery store try buying fresh produce in bulk like: carrots, apples, potatoes, and oranges. This will allow you to still get all the health benefits while keeping your cost down.
Eat a home! This will help you accomplish weight loss and saving $$. When eating out people tend to consume 25% more calories than eating at home! Crazy, huh? If you're crunched for time try making a few big meals on the weekend that can last you throughout the week or freeze leftovers which can make a great meal in a pinch.
Check out my book, Choose Right at: www.chooseright.com for a lot of practical tips and solutions to choosing healthier foods!

Simple Soup

2009-01-15T22:43:00.000-05:00

It's freezing cold throughout the country! I think it's around zero here tonight! Yikes! Here is a simple soup recipe that will keep you warm:

Creamy Tomato Soup

Ingredients:
1 teaspoon butter
1 tablespoon flour
2 cloves minced garlic
1 cup of milk (low fat or fat free)
1 can (14.5 ounces) crushed tomatoes

1. Melt the butter over medium heat, add garlic & saute for one minute. Stir in flour.
2. Add milk. Stirring occasionally, bring the milk to a boil. Once it's boiling, boil one minute more.
3. Stir in the can of crushed tomatoes and heat thoroughly.

Simple as that! enjoy!

Happy New Year!

2009-01-14T15:30:00.000-05:00

Start your New Year off right with a focus on nutrition and making lifestyle changes rather than starting another diet! This shift in mentality could be the difference in succeeding in meeting your goals this year.

Quick tip: Start drinking low fat milk with meals.... just 1 cup of milk at every meal and by the end of the day you'll have reached your 3 serving per day goal for dairy foods!

Key to Holiday Weight Control

2008-11-25T15:04:00.000-05:00

Here come the holidays... ready or not! So you can still enjoy that piece of pumpkin pie or whatever your favorite treat is, be sure to get moving or keep moving. Exercise is a key ingredient in keeping your weight in check, especially around the time of the holidays.

Get this, simply walking at a brisk pace for 20 minutes will burn up 180 calories! (Based on 160# person) Just between now and New Years you could burn up about 6,000+ calories!

If you're in need of a personal trainer, in the Binghamton, NY area, check out the services that Trent Patterson offers at: www.trentpattersonsst.com

Are you looking for the perfect gift? Check out my book, the Choose Right Supermarket Shopping Guide! Your tool to simplify the quest for choosing healthier foods.

Must Have Fall Foods

2008-11-06T12:07:00.000-05:00

As the weather starts to get colder, there are some foods that you definitely need to check out and start including in your fall menus...
- Parsnips - They are part of the carrot family and they are a delicious addition to any meal! You can roast or steam them and consider sweetening with a little pure maple syrup.
- Apples - Enjoy homemade applesauce this fall. It's so simple and very tasty! It's so sweet it can even make a great dessert. Here is my quick recipe: Prep 9 apples (washing them, remove the cores, and cut into quarters). Place in a large cooking pot with 1/2 cup of water. Bring the water to a boil and them turn to low heat and simmer for about 10 minutes. Mash the apples and serve warm or cold. Note: you can remove the skin of the apples but leaving the skin on, adds great flavor!
- Sweet Potatoes - Swap out plain old potatoes for sweet potatoes! In fact, try making sweet potato fries. Scrub the potatoes. Slice into thin strips, place on a baking sheet, and drizzle with olive oil. Bake at 425 degrees for about 30 minutes, or until crispy!

Sports Drink? or Water?

2008-09-22T15:33:00.000-04:00

A question I get a lot is: do athletes need a sports drink or is just water okay? Here is the scoop... if you are exercising over one-hour consistently then yes, a sports drink would be best to fuel your body. Although, if you are exercising less than one-hour, just water will do!

Most importantly, drinking enough fluids is what is essential to maximize performance! Why? When you're just 2% under-hydrated your performance is compromised by 10 - 15%! Best advice: don't wait to drink until you are thirsty!

Product Hits and Misses

2008-08-26T14:05:00.000-04:00

Spending time in the grocery store is something that I love to do! Consequently, I am always exploring new products. Here are a few products that I are tasty (oh! they're nutritious too):
Kashi Tasty Little Cereal Bars - favorite flavor Blackberry Graham or little guy loves them too
Larabars - all the flavors are YUM!
Clif Bar Mojo Peanut Butter Pretzel Bars - grab this for breakfast with a banana
Hodgson Mills Whole Wheat Whole Grain Pasta - any shape

Here is one that I didn't like, the Slim-a-cado. We love avocados and when I bought them last I noticed a new version of the avocado, a slim-a-cado with less fat and calories than the original avocado. So I bought it and we (my husband and I) put it to the test. The result... it's flavorless and most importantly, the fat in a avocado is heart helping and may even help to keep away belly fat so in my opinion, skip this slimmed down version!

Should All Athletes Eat Like Michael Phelps?

2008-08-14T16:05:00.000-04:00

Are you enjoying watching Michael Phelps sweeping up more Olympic gold medals? I surely am! He's an amazing athlete. Although, as a Registered Dietitian, I was shocked to see what he eats! NBC even interviewed a chef/ owner from a local diner where he always hangs out. Greasy sandwiches, loads and loads of food, all totaling about 9,000+ calories per day. Pretty amazing and of course, his body definitely needs that much energy to fuel all of the exercise his 6 foot something body does everyday!

To put it in perspective, an average 160# person would have to swim about 15 hours to burn 9,000 or so calories! So in other words.... even if you're an athlete, don't start eating like Michael Phelps. In fact, I think he needs to work a Registered Dietitian :) To check out how many calories you do based on various activities, click here.

Tip of the day for athletes: refuel your muscles within 1 - 2 hours after a workout with carbs & protein. For example: a glass of chocolate milk (low fat) or a PB & J sandwich on whole grain bread and some plain old water too!

McDonalds, The Official Restaurant of the Olymics

2008-08-11T14:56:00.001-04:00

While my husband and I were enjoying watching the Olympics, I was horrified to see the McDonald's commercial, touting... McDonald's, the official restaurant of the Olympics! Athletes were snacking on french fries! YIKES! Now, I do think there are healthy/healthier choices on the menu at McDonald's (e.g. apple slices, salads, yogurt parfaits, low fat milk) but showing athletes snacking on french fries?! Very disappointing to say the least. Next time you're at McDonald's or anyother fast food place, checkout the variety of great options they're offering and try one! Like the low fat milk with your meal.

If trends continue & 5 simple steps to reverse the trend

2008-08-07T08:07:00.000-04:00

If trends of past 3 decades continue, every American adult could be at least mildly overweight by 2048, according to a study in the journal of Obesity. What's even more scary is that the study predicts that health care costs related to excess pounds could reach $957 billion by 2030. YIKES!
Read more: http://www.msnbc.msn.com/id/26058862/

Enough doom and gloom! Here are 5 simple steps to reverse the trend:
1. Have a glass of fat free or low fat milk at every meal! (just 8-ounces will do)
2. Snack on fresh produce like: apples, bananas, carrots, (my favorite) mango, or cucumbers!
3. Sip mostly water all day!
4. Have dinner together as a family, even if it's something quick like PB & J (on whole wheat bread), carrots, & fruit salad! (Don't forget step #1, see above)
5. Get MOVING! Do sit ups or leg lunges during tv commercials, go for a walk, take a bike ride... no excuses!

Vivano! YUMMY!

2008-08-01T14:49:00.000-04:00

I just had the new Starbucks Vivanno Nournishing Blend, it's delicious! I tried both flavors, the Orange Mango Banana Blend and the Banana Chocolate Blend. They are both equally nutritious, my favorite was the Orange Mango Banana! (It was my husband and our little guy's favorite too.) The best part it you can enjoy this drink without feeling guilty! There is at least 5 grams of fiber and 16 grams of protein and each contain at least a serving of fruit! Best of all, I compared the sugar content to other smoothies and there is about 50% less sugar in the Vivanno, as compared to other smoothie options. Enjoy it after a workout, for breakfast, or to satisfy your sweet tooth!

New Study: It's Not Too Late... Kids Bones Can Get Stronger

2008-07-31T15:28:00.000-04:00

Only 3 out of 10 body and 1 out of 10 girls consume the amount of calcium their body needs to build strong. Good news from a new study in the August issue of the journal Bone, found that children who were not consuming enough calcium, when they started consuming calcium, they had a substantial increase in their bone mineral content (a marker for bone strength in children). That's GREAT news! This proves, that it's never too late to build bones. Parents, here's a few ideas to try: have a glass of milk with every meal! This is a simple step will ensure your child is getting their needed 3 servings per day. DRINK UP!

Farmer's Market Recipe

2008-07-29T12:30:00.000-04:00

This morning I was at a Farmer's Market in my area and was so excited to see how beautiful the fruit and veggies looked! This is the perfect time of year for summer squash & zucchini. Enjoy this simple way to prepare summer squash and zucchini: Wash and slice (about 1/4" thick). Toss in olive oil and sprinkle with garlic powder. Grill in a grill basket until tender or saute on the stove in a skillet until tender. Serving suggestion: Serve over a bed of fresh baby spinach. Enjoy!

Staying Hydrated & My Favorite Water Bottle

2008-07-28T13:49:00.000-04:00

Don't wait until you are thirsty to drink! Why? By the time your body signals thirst you are already about 1% dehydrated. That may not sound like a big deal but if you're an athlete it is! In fact, by the time you are just 2% dehydrated your performance can decline by 15% OR MORE! So, drink fluids (mostly water) throughout the day! Click here to check out my favorite type of water bottles!

Tasty Recipe for the Weekend!

2008-07-25T15:03:00.000-04:00

This recipe is delicious and simple. Stop at a local farmers market and pickup the ingredients and in just a few minutes you'll have a tasty side dish to enjoy this weekend!

Creamy Tomato Salad
My Grandma's Recipe

Ingredients
2 medium cucumbers
2 medium tomatoes
1 large sweet onion
1/2 cup mayonnaise
1/4 vinegar (white)
1/4 cup sugar

Directions
1. Wash and slice all the veggies.
2. Combine the mayonnaise, vinegar, and sugar. Blend with a spoon until mixed well.
3. Pour the dressing over the veggies.
4. Chill and serve.
Note: This even tastes better the second day when all of the flavors combine!

Have a great weekend.

Tip Getting Toddlers to Eat Unusal Foods

2008-07-24T15:26:00.000-04:00

Our little guy, Owen, is 13-months old and the most unusual food he eats is crumbly blue cheese! In fact, I would say it's one of his favorite foods. So here is my tip. Parents, let your little ones (within reason, of course) try foods from your plate! That is how we discovered that Owen loves blue cheese. We were out at a restaurant and he was looking at my salad with interest about 4 months ago now. I didn't want to give him any of the veggies because they were raw and I was afraid he wouldn't be able to chew them. So instead I gave him a few of the blue cheese crumbles & the rest is history! No need to stick to blah jarred baby foods! Your little one maybe interested in foods you would have never thought! Again, please be careful and of course, nothing that could be a choking hazard, possible allergen, or is too spicy. Enjoy!

Shocking Obesity Statistic

2008-07-23T10:20:00.000-04:00

Although I dislike the word obesity, sometimes there is just no way of avoiding it. This is one of those times. The Centers for Disease Control and Prevention (CDC) released yesterday new statistics that show America is still gaining weight. Approximately 24% of adult Americans were obese in 2005 and in 2007 that number continued to rise! Now over one quarter (25.6%) of U.S. adults are now obese.

Here's the scoop, obesity is defined as a Body Mass Index (BMI) over 30. It's simply a ratio of height to weight, click here to find out what your BMI is.

In my opinion BMI isn't a perfect indication of weight status. One key reason I think this is because there is no consideration for men versus women. Yet we know that men inch for inch weigh more than women. Another example, many professional athletes are technically 'obese' yet, it is because of their muscle mass and there is no need for them to lose weight.

Anyway, don't get too worked up over your BMI but if it's above 30, it's worth talking with your health care provider about your weight and determining if losing weight is right for you.

the blog begins

2008-07-22T08:52:00.001-04:00

It's official... my blog has started! Today I would like to start with a tip for feeding toddlers. Our little guy, Owen is one and his newest sound/ word is "ater...meeellloonn", which means watermelon! Parents, get your little one's interested in healthy foods early! My tip to make fresh produce easier is after you come home from the grocery store or farmers market, get the produce washed and ready to go right away. For example, as soon as we got home from the store last night we washed and cubed up the "ater...meeellooonnn" to get it ready for Owen's meals and snacks (and for us too). This makes including fresh produce with meals a breeze because everything is ready to go! Otherwise it's tough to clean and get produce ready to go with a toddler standing at your knees!