During my health and food segment-watching rampage, I saw a fabulous piece on brain-promoting foods by fellow Dietitian, Tanya Zuckerbrot, MS, RD. In this segment, Tanya gives awesome legit info on exactly why you should be enjoying spinach, salmon, olive oil, coffee, dark chocolate, spices, apples, and blueberries. All DELISH!

So, take a moment and press play. Then, get on the brain-food bandwagon and start adding these healthy eats to your foodie repertoire, that is, if they’re not already there. For example, swap lettuce for spinach on your sandwich or in your salads every once in a while, bake wild salmon with lemon slices and a dash of salt and pepper for a zesty punch, make sautés with a touch of evoo, savor a square of rich dark chocolate as a daily treat (perhaps with that neuron-promoting coffee ), add blueberries and cinnamon to oatmeal or quinoa for a hearty healthful breakfast, and embrace that daily apple—enjoy as a snack, with your sandwich, or bake one with a touch of brown sugar and cinnamon for a fiber-filled, nutrient-packed sweet!

Visit msnbc.com for breaking news, world news, and news about the economy

Happy Healthifying!

How do you incorporate these super brain foods into your day?

Fortunately, for me, the boxes are gone, the place is starting to look like a home, and all I have to do now is bring a few things to storage. Things are looking good. But, during my procrastinating phase, I wasn’t all lazy. I did some “research” on top healthy crackers and what workout dvds really make you, okay … me, sweat. For the answer to the crackers, I twittered, facebooked, threw in my two cents, and received fabulous picks from dietitians and all you healthy foodies. Regarding the top sweaty workout videos, this is purely a list of my favorite sweat sesh dvds. In moving to SF, I went on a exercise video and Exercise TV rampage, allowing me to make a pretty good list for those who like to get sweaty!

The lists…

Top 5 Healthy Crackers

1. Triscuit and Triscuit Thin Crisps: These were top picks among those who let their cracker love be known. The underlying reason why these topped the top was their minimal ingredient list, only three to four ingredients used, and that whole wheat was the FIRST ingredient.
2. Ak Mak Whole Wheat Stone Ground Sesame Crackers: These are my favorite! The first ingredient is 100% organically grown ‘whole of the wheat’ flour stone ground. And again, it only takes a few ingredients to make these gems. Ak Mak states, “ The organically grown kernel of wheat is ground, then all of the ground whole wheat is blended into a complete whole wheat flour, nothing added, nothing removed.” Just love it!
3. Ryvita Crispbreads and Ryvita Wholegrain Crackerbread: The crispbreads, made of whole rye, are adored for their variety of flavors—from sweet onion to original to pumpkin seeds and oats. And Ryvita’s wholegrain crackerbread, made of wholegrain wheat flour, is infamous for its versatility and relatively low calories, 20 calories per slice. To add some jazz, check out Ryvita’s topping list to take your crackers to a whole new level.
4. Mary’s Gone Crackers: These are simply delish. When asking, “What’s your favorite healthy cracker?” I received numerous responses from Twitter saying, “Hands down, Mary’s Gone Crackers.” And rightfully so! These delights are wheat-free, gluten-free and organic. They’re made of organic whole grain brown rice, organic quinoa, organic flax seeds and organic brown sesame seeds, with no added fat … how can you go wrong?
5. Dr. Kracker: These organic crackers come in eight different flavors and reportedly, “burst with texture, character, and gusto!” I’m not gonna lie, I’ve never had these crackers, but after checking their nutrition stats and hearing their rave reviews from you, how could I not? Plus, who doesn’t want to eat a cracker bursting with gusto?  Go Dr. Kracker!

Top 5 Sweaty Workout DVDs

1. Jillian Michaels: No More Trouble Zones: My favorite weight video of all time. No question.
2. Jillian Michaels: Yoga Meltdown: My newest craze. It’s unlike any other yoga I’ve done. It’s more of a yoga fusion, so if you’re not into power yoga, you may not dig it. There are two 30 minute workouts. I’ll do the whole thing to get a real good workout in.
3. Jillian Michaels: Banish Fat Boost Metabolism: Let’s just say get ready for some huffing and puffing. A good cardio sweat sesh using only your body weight.
4. Cindy Crawford: The Next Challenge Workout: An oldie, but definitely a workout goodie. Great mix of weight routines with just a hint of cardio. You’ll be sore.
5. Steve Maresca: Rock Hard Body Extreme: A fun cardio video that utilizes a medicine ball. Some of these moves I had never done before, so the video keeps you on your toes and engages. Plus, you feel like you got in a really good workout, which I find difficult to do with most cardio videos. Currently, it’s available for free on Exercise TV, if you have On Demand with Comcast.

Happy Healthifying!

What’s your favorite cracker?

What workout dvd to you get your workout on with?

I absolutely adore mangoes! They’re the perfect fun-in-the-sun fruit—sweet, picnic portable, bright in color, and delish. Of course, they’re good year round too … as long as you can find them. Here, in the U.S., you’ll most likely spot mangoes in the spring and summer months, since 70% of the total mango volume is sent to the U.S. during this sunny time. Yet, mangoes are available year round due to the many varieties of mangoes and their different harvest times (spring/summer or fall/winter). The top mango-providing countries for the U.S. are Mexico, Ecuador, Peru, Brazil, Guatemala and Haiti—all tantalizingly tropical countries, perfect for fostering mango growth!

Well, long intro cut short, this past week I spotted some mangoes (finally, they’re available!) and quickly plopped a few in my basket! And of course, I had to make sure they were ripe. So, how do you tell if a mango is ripe? Personally, I just smell it and give it a squeeze and if the mango smells sweet and the squeeze doesn’t yield too much resistance (aka it’s not ultra-firm to the touch) I bring it home, wait 2-3 days and go at it! However, there is a more methodical procedure to this…see below

According to the National Mango Board…

How to Choose a Perfect Mango:

• A ripe mango will have a slight “give” and will be soft to the touch.
• If you’re looking for a mango that you can eat today, choose one that is slightly soft.
• A firmer mango would be a good choice if you plan to eat it several days from now.
• To ripen mangos, keep them at room temperature. They will continue to ripen, becoming sweeter and softer over time.
• Once ripe, you can move mangos to the refrigerator until you’re ready to eat them. Whole, ripe mangos may be stored for up to five days in the refrigerator. Never refrigerate mangos before they are ripe.

Why Mangoes Deserve Some Loving Nutritional Madness

• Fabulous source of Vitamin C. One cup provides 80% of your daily needs! Helping keep your immune function up, grow and repair tissues, and form collagen, a key protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
• Amped with Vitamin A. Keeping your vision in keen shape, especially in dim light, and helping your cells grow healthfully.
• Fiber Providing. One cup of mango fills your belly with 3 grams of fiber, helping you feel satisfied and keeping your GI track in shape. It’s recommended that we consume 20-35 grams of fiber each day (with men towards the higher end of the spectrum). The average person consumes about half that.
• Light on the Waistline. One cup of mango only has 110 calories. One mango provides about 1 cup of fruit when sliced.

How to Cut a Mango

When I get a mango I never really know how to slice it up. Obviously, look at that picture of me! However, I have come to learn that there are in fact 3 ways to cut a mango that will yield beautiful, fun-to-eat, perfect mango slices, cubes, or chunks! Check out the below video and learn some pretty cool mango-cutting techniques that’ll have your guests at your next pool party, housewarming, or BBQ amazed! Enjoy!

Happy Healthifying!

What’s your favorite way to eat a mango?

P.S. Visit Mango. org to get some awesome mango-filled recipes!

Note: The National Mango Board provided me NO incentive to write this. I simply really like mangoes!

Whip out a roasting pan or heck—even a cookie sheet—grab a cutting board, nab a knife, secure some sea salt, dial out the olive oil, hunt and gather those beets n’ Brussels sprouts and let’s get cooking—for real.

My Beets N’ Brussels Sprouts’ Journey

The other day I meandered into Marshall’s Fenway Farm Stand—near Boston’s  beloved Fenway Park … if ya couldn’t already tell by the name. Here, the food is locally grown, locally produced, FRESH and SOOO GOOD! Folks—in this gem of a farm stand behold the best gosh darn grapes to grace your palate and inspire your taste buds. The red are wonderful, but I—of course—prefer the quenching, succulent crunch of the green grape, which leaves your mouth full of sweet natural goodness and the perfect hint of cheerful sourness on the tongue.

BUT … Marshall’s Farm Stand doesn’t only sell grapes my friend—they have everything from organic apples to local meats to BEETS and BRUSSELS SPROUTS. Hence, I whipped out my wallet and delightedly forked over some beets n’ Brussels sprouts’ dollars so they could journey on home with me.

If you’re in the Boston area, pay Marshall’s Fenway Farm Stand a visit! Your body, taste buds, and local farmers will be sayin’ THANK YOU!

The Healthifying Nature of these Two “Bs”

I’ll spare ya any long rants here. Just know that these two foods are quite possibly some of the healthiest foods sprouting from Mother Earth.

Brussels sprouts are chock full of natural detoxifying enzymes, they strengthen the body’s natural defense system, and help protect against cancer. Mainly due to sulforaphaneone, a crazy powerful phytonutrient, which is also found in other cruciferous veggies—like cabbage, kale, and broccoli. GO cruciferous veggies!

NOW, beets‘  time to shine! Not only do these rooty suckers, stain your stovetop and counters crimson red—they keep your heart healthy n’ bright-pumpin’ red, protect against colon cancer, and overall keep your system running smooth and free of disease.

Moreover, both these two “Bs” will keep you a lean, green, mean, disease-fighting machine! Beets are only 78 calories per cup and have 3.3 grams of  filling fiber per cup! Woo-Hoo! And Brussels sprouts are 60 calories per cup and pop 4.8 grams of fiber per cup! LOVE it!!! ‘

As Joan Salge-Blake, my former professor and nutrition guru always states, “These will FILL YOU UP before they FILL YOU OUT,” plus they’ll keep you full n’ satisfied. But, more importantly, they taste AWESOME!

Finally—the Easy Peazy Recipe!!!

Royally Roasted Beets n’ Brussles Sprouts

Prep Time: 5 minutes

Cook time: 35-45  minutes or until tender (smaller beet pieces will decrease cook time. The more beets and Brussels sprouts you have, the more your cook time will increase).

Ingredients:

• About 1.5 cups Brussels sprouts (or as many as your heart desires)
• 4 medium-large chopped beets (or as many as you please)
• 1 tablespoon of olive oil or olive oil cooking spray
• Sea salt to taste

Directions:

• Preheat oven to 400 degrees F
• Layer chopped beets and Brussels Sprouts on cookie sheet or roasting pan (if desired, place on top of foil for easier clean up)
• Drizzle or spray olive oil atop beets n’ Brussels sprouts
• Adorn the soon-to-be mouth watering veggies with sea salt to taste
• Place in oven
• Wait about 35-45 minutes or until tender and remove. Beets n’ Brussels sprouts may appear slightly browned … this is A-okay!
• ENJOY!

Honestly, this dish is so delish!  I can’t get enough. For a complete meal, serve with a white fish, veggie crumbles, chicken, beans, or shrimp … let the imagination soar! YUM!

Let me know what ya think!

Happy Healthifying!

What’s your favorite roasted veggie?

And, if you live in Boston, have you ever been to Marshall’s Fenway Farm Stand?!?

Not to be dramatic or anything … BUT, when all is said and done and this tender shellfish is dished up, your tongue is in for a sweet surprise! The protein packed flesh of this lil’ seafood item is tender and delicate with a subtle hint of sweetness. If you’ve sworn off seafood for whatever reason, I suggest you give scallops a chance. Many who despise seafood actually dig the scallop.

Their AWESOMENESS Revealed

• Packed with protein to give your cells and tissues the power to turnover and rejuvenate themselves as well as maintain and rebuild muscle, especially after a tough weight-bearing workout!
• Brimming with Vitamin B12 to help maintain healthy nerve cells and red blood cells AND make DNA!
• Punched with phosphorus—helping maintain dem healthy bones and teeth, contract muscles, keep your heart beatin’, kidney’s functioning, and nerves transmitting AND make ATP (think back to chemistry—ew … I feel ya!—this is the molecule your body “eats” up to make ENERGY!).
• Magnified with magnesium to keep your muscles and nerves functioning, heart rhythm steady, bones strong, blood pressure normal, and immune system fighting! Magnesium is involved in over 300 biochemical reactions in the body! So, I’m obviously only giving you the brief!
• Powered with potassium to help  maintain normal blood pressure and keep your heart, smooth muscle, and nervous system up to gear. AND, help your muscles contract and release so you can SWEAT. IT. UP.
• Oomphed-up with Omega-3s to keep your heart health in-check and cardiovascular system strong! Omega-3s have shown to help lower triglycerides, increase HDL cholesterol (a good thing!), and may help decrease high blood pressure. Omega-3s may also help protect against Alzheimer’s disease!!!
• Only about 140 calories per 4 ounces!

Why Else They’re AWESOME

As you can see, these lil’ doo-dads are beaming with nutrition goodness! But, what’s also so lovely about them is that they’re available year round. Fresh bay and sea scallops are in season from October to March (buy ‘em up now!!!), but thanks to the freezer section they’re also available throughout the year.

Plus, they’re a quick cook! Literally, they cook in minutes! They only need searing for about 1.5- 2 minutes on each side, and you definitely want to watch that because any longer and they may become a tad chewy! But, they’ll still be good—trust me—just not as good.

Dishing ‘Em Up!

Basically, you’d make sure they’re super dry, heat a sauté pan with a tablespoon of extra virgin olive oil, salt the scallops to taste, add them one by one to the pan, cook them for about 1.5-2 minutes on each side, and SERVE!

Scallops are an awesome addition to any salad, a great appetizer, or just a FAB protein addition to any meal. Personally, I LOVE ‘em with sautéed mushrooms and couscous!

Not Sure YOU Can Cook the Perfect Scallops?

Just watch this video and you’ll be set!

Happy Healthifying!

What do you like to eat SCALLOPS with?

BUT—there is one fruit that can brighten my day and momentarily, make me believe I have entered a tropical wonder zone—the “I’m so juicy and sweet I betcha I’ll become one of your favs—if I’m not already,” Clementine!

Clementine Origins

The Clementine—a citrus fruit, the smallest of the mandarin orange variety—is a hybrid fruit. It’s a cross between a sweet orange and a Chinese mandarin. The origins of the Clementine are unclear, but what is known is that this lil’ ball of joy was introduced to the U.S. in 1909, to Florida. Then, in 1914 the Clementine was brought to the Citrus Research Center in Riverside, California where it was shown the LOVE and its  popularity “took off.”

Why Clementines are Loved

• Naturally super sweet
• Easy to peel—thanks to their naturally loose skin
• Seedless—making them a cinch to munch on for all ages
• They’re uber portable! Pack ‘em in kids’ lunch boxes OR yours! They’re the perfect grab-‘n-go fruit at anytime of day
• They keep well. And, if refrigerated, they’ll be good-to-go for up to 2 weeks
• Available a good amount of the year (yay!)—from November to May

Hefty Health Benefits

With some 411 from Cuties Citrus

• Heart Healthy: Clementines are cholesterol-free, sodium-free, and fat-free (as is any fruit!) plus they have folate, which helps ward-off heart disease.
• Muscle Healthy: The potassium in Clementines helps maintain normal blood pressure, and keeps your heart, smooth muscle, and nervous system up to gear.  AND, potassium helps your muscles contract and release so you can SWEAT. IT. UP. at your next sweat session! By the way, did I mention exercise also helps keep your muscles healthy?
• Satisfying: The fiber in these lil’ gems helps fill you up! Each Clementine has about 2 grams of fiber. Ladies should be getting at least 20 grams of fiber per day, and gents at least 30 grams per day.
• Immunity Boosting: Clementines are a good source of Vitamin C—a water-soluble vitamin and antioxidant that helps boost immune function, heal wounds, and keep gums and teeth healthy. Vitamin C  has also been associated with the prevention of many chronic diseases, such as cancer, cardiovascular disease, and Alzheimer’s.  However, current evidence for whether Vitamin C has a definite impact is  inconclusive.

Clementine Nutrition 411

Two Clementines at 80 calories plus vitamins, minerals, antioxidants AND fiber … sounds pretty gosh darn good to me!

Eat them:

• As a snack with some nuts for a satisfying munch
• In fruit salads for an extra pop of color
• In plain yogurt for a naturally sweet delight
• In sauces, vinaigrettes, salad dressings (just chop and add!)
• Plain–as a light dessert
• Dipped in dark chocolate and frozen for a fancy treat
• In any salad for added health and color fun
• Simply–on the go

Wishing you a Happy HEALTHIFIED 2010!!!

How do you eat Clementines?

When I was home the family started asking me a gazillion nutrition questions and one was on the topic of whole grains. Hence, my post today is about—you guessed it—whole grains baby!

What is a Whole Grain?

Simply put, a whole grain is the most nutritious grain out there that you can get your chompers on. Okay—I’ll give you a more “legit” definition … according to the Whole Grains Council,

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

But, What are the Essential Parts of a Grain?

• Bran: multi-layered protective skin of the kernel that contains antioxidants, B vitamins, and fiber!
• Germ: the embryo of the plant, which if fertilized by pollen can sprout a new plant! The germ is packed with healthy fats, B vitamins, some protein and minerals.
• Endosperm: the germ’s food supply and the largest part of the kernel. This lil’ tidbit of the kernel is loaded with carbohydrates, protein, and small amounts of vitamins and minerals
• Whole Grains Have ALL THREE essential grain parts!

So—What’s in a NON-Whole Grain Product?

Well—definitely less vitamins, minerals, fiber, protein, and healthy fats than its whole grain counterpart!

WHY? Because refined grains contain ONLY the endosperm!!! Non-whole grain products are milled to remove the bran and germ in order to give the grains a finer texture and improve their shelf life. Now, do you really want to be eating something that is specifically made just so it may SIT on the shelves longer? Hmmm…I think not!

Basically, with refined grains the fiber, vitamins, minerals, antioxidants, healthy fats, and proteins are lacking—BIG TIME! Not a good thing! The bran and germ are KEY to help you get more nutrition, feel full, and help make you lean, green, mean, disease-fighting machine! According to the Whole Grains Council, without the germ and bran about 25% of a grains’ protein is lost along with 17 key nutrients! Shame, shame , shame…

You may be thinking, “But some products list enriched flour as an ingredient. Isn’t enriched good?!?”

NO!!!

Enriched flour means that B vitamins (thiamin, riboflavin, niacin, and folic acid) and iron–vital for health and disease prevention, were added back to the grain product. This process is mandated to protect against nutritional deficiencies by the U.S. Food and Drug Administration (FDA).

Interesting … now, wouldn’t it just make more sense if you NEVER refined it?!? Lastly, note that the term “enriched” is used and NOT “fortified.” This is the case since “fortified” implies that the nutrients added never existed. BUT, the nutrients were always there—they were simply lost in processing!!! Hence, the term “enriched” must be used.

Whole Grain WOWS!

Why these lil’ kernels are good for your bod! Data from the Whole Grains Council (love this site!)

The benefits of whole grains most documented by repeated studies include:

• Stroke risk reduced 30-36%
• Type 2 diabetes risk reduced 21-30%
• Heart disease risk reduced 25-28%
• Better weight maintenance

Other benefits indicated by recent studies include:

• Reduced risk of asthma
• Healthier carotid arteries
• Reduction of inflammatory disease risk
• Lower risk of colorectal cancer
• Healthier blood pressure levels
• Less gum disease and tooth loss

Plus, they taste a heck of a lot better! They actually have TEXTURE

What to Look for…

The first ingredient! It should read something like “whole wheat” or “whole oats.” However, all of these lovely whole grain nuggets also= whole grain goodness!

• Barley
• Brown Rice
• Millet
• Popcorn
• Wild rice
• Buckwheat
• Amaranth
• Millet
• Quinoa
• Sorghum
• Triticale
• Oatmeal
• Bulgar

NOTE: Just because a product says, “Made with whole wheat/whole grains” OR “multigrain,” this doesn’t necessarily mean it is a whole grain product. You still need to check the first ingredient. The product could be made with whole grains, but it may not necessarily be the primary ingredient. Check out Identifying Whole Grains for more info.

Lastly, if you can’t stomach true whole wheat/whole grain products or your kids are having difficulty eating these nutrient-packed grains, starting off with whole white wheat may be an option for you. It’s still a whole grain, but with a milder, less “wheaty” taste due to the type of wheat used to produce it. For more whole white wheat 411, click here.

My Latest Whole Grain Crave Product!

I hadn’t had any of Reese’s Wild Rice in quite some time and then I got my chance when I returned home for the Holidays! This rice is nutty, earthy, and just a delight to the palate! Personally, I like to add chick peas or black beans to it with carrots, onions, celery, and mushrooms, creating a satisfying, satiating, scrumptious meal!

If you’re getting somewhat bored of your whole grain regulars or want to try a new rice, I suggest this lil’ number. Just note, it can be difficult to find in regular grocery stores, but you can always order this wild rice gem online. ENJOY!

Happy Healthifying!

What’s your fav whole grain product???

So—for you GGBers–I’m starting something new!!! Hope you like it!

Here’s the plan– once a week (aiming for Thursday or Friday) I’ll highlight one of my favorite foods! As you may have guessed–all will be healthy, good for your bod, but most importantly, they’ll jazz your taste buds in sweet surprise!

These healthified tid-bits will be a good way to break up my weekly longer posts, keep you entertained, and a lean, green, mean, disease-fighting machine—all part of my goals!!!!

Okay dok—I better start! Must stay on track to offer healthified nuggets!

Here we go!

This weeks Healthified Pick: Light Laughing Cow Wedges!

Why I Can’t Get Enough of These WONDERFUL Wedges!

They’re:

• Oozing with creamy goodness!
• Only 35 calories per wedge
• Portable
• Flavorful & comes in 3 fabulous flavors to meet any of your cheesy cravings: Light French Onion, Garlic & Herb, OR Swiss (my all-time go-to wedge)
• Preportioned
• Spreadable—on anything!
• Doesn’t taste like a “light” version of cheese
• I happen to really dig the package (yea, I know—but it still counts!)
• Way better for you than an ounce of cheese! These lil’ wedges are about 65 calories, 7 grams total fat &  5 grams saturated fat LESS than an ounce of regular cheese (1 ounce= the size of 4 stacked dice or 1 slice cheese)
• Good at ANY time of day!

Top 10 Ways I LOVE to eat these wedges:

• On a turkey sandwich with Ezekiel Organic Sprouted Whole Grain Bread & Dijon  mustard (also known as the lettuce sandwich because I pile it high with the leafy greens!)
• Ms. Healthy Blog Snack’s very own Lindsey Toth has this amazing alfredo sauce: MIX 1 laughing cow wedge, parmesan cheese & non-fat Greek yogurt to taste & dress your pasta … whole wheat that is!
• On Ak-Mak crackers (I adore these crackers!)
• Standing in my kitchen against my counter
• On top of Fiber One English muffins (gotta get my digestive lovin’ fiber in there!)
• On apples
• On top of a sweet potato!
• In mashed cauliflower: steam cauliflower, so it’s mashable, MASH, sprinkle with salt and pepper to taste, add a wedge or 2 & MIX!!!! YUM!!!!!!!!!!!
• In my stir fried veggie sauce: MIX low sodium teriyaki or soy sauce & water in a 1:1 ratio to taste & 1 light original laughing cow wedge, SPRAY skillet with canola or olive oil cooking spray, pour in veggie sauce, add veggies, STIR FRY!
• On celery or carrot sticks

Happy Healthifying!

What’s your favorite way to eat this lil’ wedge?