Possible Ban On Trans Fat? My Thoughts

In case you didn't hear, the FDA has proposed regulations on trans fats in foods. If this idea becomes a reality, partially hydrogenated oils will no longer be on the list of food additives that are "generally recognized as safe" or GRAS. While this is still in the works, I thought it would be good to do a little review on trans fats and share my thoughts on this move by the FDA. There are two different variations of trans fats. Some are naturally occurring in small quantities and aren't harmful to humans.  The other kind are man-made and incredibly damaging to human health. We're talking about the man-made ones here. In my opinion, artificial trans fats are the worst additive in processed foods. Even a few grams can drastically impact cardiovascular health. Trans fats have come under fire in recent years for this reason, leading to labeling on food packaging and many producers finding alternative fats to use at the public's urging.

If you'd like more info, be sure to check out my previous post on trans fats.

Unfortunately, trans fats haven't totally been removed from our food supply and that is what this proposed regulation would do. Now, I'm generally cautious about any type of legislation or regulation. Often times, laws and regs can have unintended consequences or become outdated as more information becomes available. Also, they can inhibit innovation. We see this happen all the time in meat production when the same regulations are applied to factory farms and processing centers, where no consumer can enter or investigate, and small family farms that welcome their customers to visit at any time and are completely transparent to the consumer. It's foolish to impose the same rules on both factory farms and small, sustainable operations because the risks associated with each are completely different. Additionally, public pressure can create a lot of the changes we desire. Trans fats have been removed from a great deal of foods already because consumer spoke up and companies listened.

Despite all this, I am totally on board with this possible trans fat regulation. For one, the current labeling is weak. If a food has less than 0.5 grams of trans fat per serving, it can be listed as 0 grams on the label. If consumers aren't savvy enough to read ingredients, they can be making what they think is a healthier choice and totally be tricked. If people choose not to be healthy, that is their right, but, when someone is trying so hard and their efforts are squandered by dubious labeling, it's a whole different issue. Also, industrially produced foods should have more oversight for the same reason such laws were put into action in the first place: when buying food that is produced in an industrial environment that is totally closed off and separated from the public, the consumer is unable to make educated decisions about the safety of that food. We would not want any other poison in our food and that is what this change is all about. Trans fats aren't safe and they shouldn't be allowed.

However, in the end, this legislation speaks to a bigger problem. People are eating way too many processed foods and not enough real, whole foods. This bandage may help public health, but there is still a lot of work to do to get people to spend more time cooking and less time worrying about food labeling and regulations.

How To Be Healthy: My Food Philosophy

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Egg Comparison: Duck VS Chicken

Eggs are a hot commodity at my farmers market, especially now that the weather is getting cooler and the hens are slowing down in their egg production. I got there a little too late last week and there were no chicken eggs to be found. I was a little disappointed, but I also understand that we gotta work with what the chickies can do. However, just when I had accepted the fact that I wouldn't be able to get any eggs this week, my egg lady mentioned that she had a few duck eggs, if I was interested. I definitely was, so I bought those bad boys right away!

I've had duck eggs once before in college. A farmer there sells them, in addition to chicken eggs, and he finds that they are a big hit with those suffering from chicken egg allergies. Interestingly enough, some with chicken egg allergies find that they can eat duck eggs with no problems at all. Even if you aren't an allergy sufferer, duck eggs are a nice way to switch things up.

Ducks eggs are typically larger and have a thicker shell. They also have a higher proportion of yolk. These two factors together result in an egg that is higher in calories, fat, protein, and most vitamins and minerals.

In the end though, I don't really care too much about that stuff. I figure everything works itself out in the end. Just know you'll probably need fewer ducks eggs to give you the same satiety as chicken eggs would. As far as flavor goes, duck eggs are a little richer due to their larger yolk, but they don't taste incredibly different. Jasen couldn't tell a difference when we had them for dinner the other night.

As you can see in the picture above, the duck egg has a higher proportion of yolk and everything is much firmer/holds its shape better than in the chicken egg. I think they're a fun addition to our food routine!

Have you ever had duck eggs? If so, how do you like them compared to chicken eggs? Share in the comments below!

How To Have A Healthy Halloween

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NNMC Picking Protein: The Vegetarian Way

It's a common misconception that it's hard for vegetarians to get the protein they need. The truth is, if you're eating a variety of foods including nuts, seeds, dairy, eggs, legumes, and grains, this usually isn't a problem. The major concern for vegetarians is ensuring they get all of the essential amino acids they need. You see, proteins are made up of amino acids. Some of these amino acids are non-essential, meaning we don't need to consume them in the diet because the body can make them on its own, and others are essential because we must get them from outside sources. Animal products contain all of the essential amino acids. This is called a complete protein. Meat falls into this category, but so do dairy products and eggs, which most vegetarians eat. So the next question is, how do you make a complete protein from non-animal sources? This is where using complementary proteins come in. You can combine foods to make a complete protein as one food will fill in the holes for the other. The standard rule for this is pairing a grain and a legume. Examples include whole wheat toast (grain) with peanut butter (legume) or brown rice (grain) and beans (legume). Also, these foods don't have to be eaten together to get the desired effect. A vegetarian should just eat them both within the same day. This is a great rule to know even if you're not a vegetarian because meatless meals are becoming more commonplace all the time. Also, if you have a vegetarian in your life this can help you plan balanced meals when you're cooking for them.

Are you a vegetarian? Do you have a close friend of relative who follows a vegetarian diet?

NNMC Picking Protein: You're Getting Enough

Because protein is so important to our health, there seems to be a lot of concern with getting enough. Well, I'm here to tell you that, if you have enough food to eat and you're getting the variety you should, this won't be a problem. Now, I'm not saying that getting adequate protein is not an issue for some people. Lots of people around the world are struggling with this right now because of lack of access to food or a lack of resources to purchase food. It is a real problem that I do not want to minimize. But, for those of us who have an adequate diet, getting enough protein is usually not a concern. So how much protein do we need? Well, we're gonna have to do a little math. For the average, healthy adult, the standard is 0.8 grams of protein per kilogram body weight per day. For example, if someone weighs 150 lbs, you divide that by 2.2 to convert to kilograms. This comes out to 68.18 kg. Then, multiply this number by 0.8 to get 54.5 grams of protein per day. That's not a lot. What does that look like in real food? 4 oz lean meat has approximately 28 grams alone (and most meat-eaters eat a much larger portion). A cup of black beans has 15 grams and a cup of milk has 8g. Add in two slices of whole wheat bread (about 3 grams of protein each), and we're at 57 grams of protein total.

Now, I'm not suggesting that you should limit or track your protein intake. For some medical conditions, protein restrictions are necessary, but, if you are healthy, you don't need to worry about it. Also, it's important to note that it's not hard for those who follow a vegetarian diet to get enough protein either, as long as they are not living on chips and cookies. Eating foods like beans, whole grains, eggs, and dairy products makes meeting the protein requirements more than doable. So, while protein is essential to living a healthy life, try not to get wrapped up in all the hype. If you're eating a variety of whole foods and have enough food to eat overall, you will likely be just fine.

NNMC Whole Grains: Hooray For Oats!

To finish up this week of the challenge, I wanted to say a little something about oats. Oats are a yummy grain that can be great for you. They're a good source of fiber, phosphorus, and selenium and a very good source of manganese. Plus, they're filling and easy to cook. The problem is, they often show up on people's plates in highly processed forms, such as granola bars and instant oatmeal packets that are full of additives. The best way to enjoy your oats is the regular/rolled and steel-cut varieties, which you can buy in bulk for cheap. They do take longer to cook, but an easy way to get around this inconvenience is a slow-cooker. Cook them on low overnight and you will have breakfast ready when you wake up in the morning. You can get started with my recipe, but once you know the basics you can change it up to fit your tastes. Another option is to top plain oatmeal with an egg for a savory version.

What are your favorite ways to enjoy oats?

National Nutrition Month Challenge: Whole Grains

This week, we will work on switching over to whole grains. As I outlined in my post about refined grains during the "Toss the Junk" week of this challenge, this is an area that can be tricky. With so much confusing lingo on labels, you really have to know your stuff to make sure you're getting what you want. To help you with this change, I'll be giving you whole grain recipes to try as well as easy ways you can incorporate more whole grains into your diet. I know some people have the misconception that whole grains don't taste as good as their refined counterparts. However, I find that, in many cases, I can't tell a difference at all and, if there is one, it is only that the whole grain version has a heartier feel. With that said, I hope you're excited to embark on this next part of the challenge with me! With love,

Sarah

NNMC Toss the Junk: Lose Refined Grains

When I say refined grains what I'm really talking about is white flour. When grains are refined, they are stripped of the bran and germ, which contain most of the protein, fatty acids, fiber, iron and B vitamins, and only the starchy endosperm is left behind. This makes refined grains nutritionally inferior to their whole grain counterparts as well as related to type 2 diabetes, heart disease, and obesity. However, avoiding refined grains isn't as easy as it may seem. It comes down to knowing the intricacies of food packing and labels. First, we need to look at the front of the box where so many seductive claims often reside. Understanding the phrases you see here will keep you from getting sucked in by seemingly healthy terminology.

Multigrain

This means that several different kinds of grains are present in the product, but it doesn't speak to whether these are whole or refined grains.

Made with Whole Grain

This means just what it says: the product was made with whole grains. However, refined grains are likely included as well. It's like labeling a cookie that has orange zest in the batter "made with oranges."

Whole Grain

This sounds like just what we want, until you find out that in order to be labeled this way a product only needs to be made with 51% whole grains. In my book, that doesn't cut it.

100% Whole Grain

This is exactly what we want. When you see this, all of the grains in the product are whole grains. However, this doesn't get you off the hook from reading the ingredients list.

Now that we understand these front-of-the-box phrases, it's time to move on to the ingredients list on the back. Here is another place they can trip you up. This is what you need to know.

Wheat Flour

Many people think this is whole wheat flour, but it's not. The standard flour we use in cooking is all made from wheat. The only difference is the level of refinement. This is simply white flour in disguise.

Unbleached Wheat Flour

This is the same thing as "wheat flour" except they try to make it sound even better by adding the word "unbleached." While this is better than bleached flour, it's still white flour and that is not what we want.

Enriched Wheat Flour

White flour again, but here they add "enriched" hoping to give an air of health. However, all white flour is enriched by law because of the way refinement removes nearly all of the nutrients. Also, this comes nowhere close to the nutrient content of the original whole grain.

Whole Wheat Flour

Jackpot! When you see this in the ingredients it means that the flour is whole wheat.

So, when you're doing your shopping, look for only whole wheat or whole grain flour in the ingredient list and no white flour. It's also important to note that just because a product has whole grains doesn't make it healthy. For example, many cereals are marketed as having whole grain, but then the second ingredient is sugar. You have to consider the whole product in its entirety to determine whether or not it is a good buy.

NNMC Toss the Junk: Ditch Trans Fat

You've likely heard about the danger of trans fats on the news or seen products that proudly display "0 grams of trans fat per serving" on their packaging. But what are trans fats and how bad are they really? First, we need to start with a little chemistry. Fatty acids can either be saturated or unsaturated. These terms refer to the carbon-hydrogen bonds in the fatty acid chain. When a fatty acid is saturated, each carbon in the chain has the maximum number of bonds (4) while unsaturated means that there are less than 4 bonds, resulting in double bonds. So, saturated fats are holding all of the hydrogen they can and unsaturated fats are not. These differences impact the structure of the fat and, therefore, the way it is processed in the body. Trans fats occur when the hydrogens in an unsaturated fat are across from each other rather than next to each other. While this does occur naturally in minimal amounts, the man-made kinds are the ones that have been found to be harmful. In fact, research published in the New England Journal of Medicine has shown that a 2% increase in calories from trans fat increases your risk of heart disease by 23%!

Man-made trans fats are created though a process known as hydrogenation. Oils are pumped with hydrogen to create solid fats, resulting in the production of trans fat. This is beneficial to food companies because trans fats are much more stable than other fats. This means that a product can last on the shelf for a longer period of time, reducing waste and saving money. This is, however, at the detriment to our own health.

So how do we avoid these unhealthy fats? Obviously, if you're eating whole foods this shouldn't be much of an issue. However, packaged foods are a whole different story. This is due to labeling regulations that can really mess you up. If a product has less the 0.5 grams of trans fat per serving, it can be listed on the label as having 0 grams of trans fat. So, if you eat 2 or 3 servings of one of these foods or eat several different foods throughout the day that fall into this category, you could be getting a significant amount of trans fat in your diet. Scary right? The way to avoid this is reading the ingredients list. This is where the true identity of a product always comes through. If you see the words "hydrogenated" or "partially hydrogenated" this is your sign that trans fats are present and you need to just step away.

Whipped topping that is "cool" and comes in a tub (you know what I'm talking about) is one product that contains trans fat. This is most frustrating because it is often marketed as healthy choice due to it's low calorie content. This is a perfect example of where is is important to remember that calories aren't everything when it comes to health and ingredient reading is important. Instead of using this product, I recommend making your own homemade whipped cream. Yes, it is high in calories, but if you use it as an occasional treat and don't go overboard, you should be fine. Plus, it will fill you up pretty quick due to the high fat content.

Homemade Whipped Cream

Ingredients

1 cup organic heavy whipping cream

3 tablespoons powdered sugar

1 teaspoon vanilla extract

Directions

1. Add cold whipping cream to a bowl.

2. Whip cream with electric beaters (or by hand if you want a workout!) until it starts to thicken.

3. Add sugar and vanilla extract and beat until stiff peaks form.

Recipe: Sweet Potato Waffles

I don't know that I've ever met anyone that doesn't enjoy a good waffle. With their toasty goodness and those cute little indentations that are perfect for holding maple syrup, what's not to love? Also, they can be eaten with tons of yummy toppings including nuts, fresh berries, and sliced bananas. I'm also a fan because you can make a big batch on the weekend and then freeze some for an easy breakfast that simply requires a quick trip to the toaster.

So, what better way to spruce up a classic than with a little sweet potato? This orange veggie is a source of Vitamin A, Vitamin B6, Manganese, and fiber. Plus, when you go the extra step to buy them from a local farmer, the taste is unbelievable.

To make these, simply replace the oil in your favorite whole wheat waffle recipe (for the one I used, click here) with pureed sweet potatoes. I peeled and  thinly sliced my sweet potatoes and then steamed them, rather than boiling, to prevent nutrients from leaching into the water. Once they were soft, I just wizzed them up in the blender.

Also, here's a tip. You can replace the oil in just about any baked good with a puree. Ever heard of people using applesauce in their cookies? Well, this is the same idea. Now, you all know I'm not a fat hater, so by no means am I suggesting that all oil should be replaced in this way. But, if you want to play with different flavors or bump up the nutrients in a recipe, now you know the secret!

Senate Embraces Potatoes and You Should Too (with a recipe)

A few days ago, Registered Dietitian Ellie Krieger tweeted this question: Are you a potato basher or a masher? I, for one,

am definitely a masher. The humble potato has gotten a bad rap over the past few years from the advent of low carb diets and its status as the poster-child for what's wrong with our nation's eating habits, in the form of the french fry. However, spuds are full of nutrients including vitamin C, potassium, and fiber.The real problem with potatoes is the way we usually prepare them. In most cases, the peel is discarded (bye-bye nutrients) and the remainder is either covered in heavy add-ons like bacon, salt, cheese, sour cream, and butter or, even worse, deep fried to crispy perfection. Now I too can appreciate a good french fry, but I'd prefer to choose a healthier potato option and get my fix much more often.

Recently, there has been a lot of buzz concerning our nations school lunch program and how it may be contributing to the poor health status of many American children. The biggest point of contention? The main vegetable choice at many schools is a serving of french fries. In light of this, the Obama administration proposed that starchy vegetables (potatoes, corn, and peas for example) be limited to one cup per student per week at lunch and eliminated entirely from breakfast. However, the Senate, in an effort to prevent such a rule, has added an amendment to the Agriculture Department's spending bill for 2012. It states that  the department cannot set “any maximum limits on the serving of vegetables in school meal programs.” All I can say is, good for them! The proposed limit was based on good intentions. The goal was to increase the consumption of non-starchy vegetables, which are often few and far between in a typical school lunch, and eliminate reliance on unhealthy options, such as french fries. Now I agree whole-heartedly that a french fry should never count as a vegetable. However, we should be tackling the preparation of these foods, not the foods themselves. Potatoes are a cheap option for schools with limited budgets and, when prepared properly, they can be quite good for you. Also, any vegetable, starchy or otherwise, can be cooked in a vat of oil.  We should be embracing all produce for a healthy diet. Variety is the spice of life and the same is true when it comes to your veggies.

Rosemary Roasted Potatoes

serves 4-6

Ingredients

3 lbs potatoes, cut into 1-inch pieces (keep the skins please!)

3 tablespoons olive oil

2 tablespoons dried rosemary

3/4 - 1 teaspoon salt

pepper to taste

Directions

1. Preheat oven to 400 °F.

2. Toss all ingredients in a large bowl, taking care to make sure all potatoes are coated in oil.

3. Spread potatoes on a large baking sheet. Be sure not to overcrowd the pan, as the potatoes will steam rather than roast.

4. Cook for 30 minutes, or until potatoes are brown and crispy, stirring occassionally.

5. Serve as a side for breakfast, lunch or dinner.

So, are you a potato basher or a masher?

Homemade Sushi: It's Easier Than You Think!

Like many others, I'm a fan of sushi. This exotic fare can be a nutritional superstar if you choose brown rice over white,

load up on the veggies, and steer clear of the fried options. Also, the nori (seaweed sheets) used to make sushi is something that most of us westerners don't eat regularly and is full of nutrients including vitamins A and C, potassium, iodine, and iron. However, I never thought about trying to make it myself, until now. I'm always telling people to get in the kitchen and try something new, but I must admit, I was a little unsure about how this would turn out. Inspired by a post on 100 Days of Real Food (possibly my favorite food blog), I decided to move out of my comfort zone, get a little adventurous, and make my own.

Guess what? It was so easy! Not to mention lots of fun. My roommates were pretty impressed too. I think my technique could probably use a little improvement, but no matter how they look, your rolls are still gonna taste delicious! Plus, this is a much more economical way to get your sushi fix.

In my rolls, I used brown rice, cucumber, carrots, avocado, and shrimp. I also sprinkled some sesame seeds on the rice. I opted to have the rice on the outside of my rolls. I did try one with it on the inside, but I found that this made it a lot harder to roll up and keep closed because the rice took up extra space inside the roll. If you're using shrimp, another great tip is to straighten them out on skewers when you cook them to make them easier to cut into matchsticks. For dipping, you can use soy sauce or tamari. Tamari is similar to soy sauce, but is 100% soy while soy sauce is soy and wheat. This makes tamari a great option for people who are gluten free due to an intolerance or Celiac's disease. No matter which you choose, make sure to pick a low sodium version and organic if you can find it (soy is often a GMO crop).

For the instructions I used, click here.

Try it out and let me know how it goes! I'd love to hear about your successes as well as any problems or questions. Also, get creative! Don't let yourself get stuck in the mindset the traditional sushi offerings. Have a favorite dish? Try to see if you can recreate it in the form of a sushi roll.

Are you a sushi fan too? Have you ever tried to make it at home?

GMOs Part 1: What They Are and Why We Should Avoid Them

One of the biggest food issues right now is the growth and consumption of genetically modified organisms, or GMOs. Many consumer groups are pushing for labeling of GMOs while others want to see them outlawed all together. On the other hand,

the companies that produce these products claim that GMOs are perfectly safe. With so much information swirling around and many questions left unanswered, you may be feeling confused about what these foods are and what their impact is on our lives and overall health. This is an issue I feel passionately about, so here's what I think you need to know about GMOs.

1. You're eating them right now.

In my conversations with people, the one thing I have found most disturbing is that many consumers think that the GMO debate is about introducing this technology into the food system. What they don't know is that these products are the basis for the majority of processed foods in the U.S. today. Corn and soy are two of the biggest players, and you're likely to find one, if not both, in nearly every processed food on the shelf. Just one more reason to ditch that pre-packaged garbage and choose whole foods instead.

2. They're not the same as plant breeding.

Many proponents of GMOs will argue that the resulting product is the same as that of the cross-breeding techniques that has been used for centuries to create plants with the most desirable characteristics. This, however, just isn't true. Cross-breeding apples involves crossing one type of apple with another. With genetic modification, the apple's DNA could be spliced with the DNA of a chicken. Crossing species in this fashion could produce consequences we can't even imagine. Trust me, no matter how good of a breeder you are, you're never going to cross a plant with an animal, period.

3. They promote excessive pesticide use.

The premise behind many genetically engineered foods is that they are pesticide and/or herbicide resistant. This way, the crops can be sprayed with these chemicals, killing any insects that may want to drop in for a snack or weeds competing for space and sunlight, without killing the crop itself. The result is over spraying. Prior to the widespread use of GMO crops, pest and weed management was much more targeted, but now they can spray all willy nilly without a care in the world. The only problem is that the pesticides land on and many times are absorbed into the food and then transferred to those who eat them. Also, the run off from these "farms" can wreak havoc as these toxic chemicals make their way to other areas, including our waterways. Sounds appetizing, huh? No, I didn't think so.

4. They can negatively impact the surrounding ecosystem.

One of the biggest problems with GMOs is that they can have detrimental and far reaching effects on the overall ecosystem. For example, using high levels of pesticides to kill a large population of a specific insect could shake the balance of life in that area, leading to the overgrowth of plants or other organisms the insect may prey upon and the loss of those organisms that may rely on that particular insect as a major food source. The ripple effect from this could be devastating to the surrounding environment. We simply don't know the impact that these crops could have.

If you're convinced that GMOs are something you don't want on your plate or in your body, check back for my next post GMOs Part 2: Where They Are and How to Choose Foods Without Them.

How to Eat Well at Any Event

This weekend, I attended the wedding of two of my friends and it got me thinking, events like these can be a challenge for those trying to lead a healthy lifestyle. The combination of an endless sea of delicious food and an atmosphere of overindulgence can send even the most health conscious heading back for another helping at the buffet or contemplating a second slice of cake. With that in mind, I've outlined a few simple strategies that you can use to enjoy your party, wedding, whatever without that "I should have worn bigger pants" feeling or  a regretful trip to the scale the next morning.

1. Don't show up hungry

Many people will restrict their eating or not eat at all before a big event in an effort to "save" calories for the night ahead. This plan backfires however, because, when you're ravenous, you end up over-eating in the end. Also, your brain actually makes the food you're eating taste better so you want to eat even more! Instead, eat really clean before your party with a good mix of produce, lean protein, healthy fats, and whole grains. This way, you'll only eat what you really love at the event and you can counteract any less than stellar choices you may make later on.

2. Drink up! (water, that is)

Keeping you water glass full can be a big help for a number of reasons. First off, many of us confuse our thirst and hunger cues. You may think you're hungry, but what you really need is a little hydration. Also, water helps to keep you full, so you'll naturally eat less food. Lastly, the food at your event may be saltier than what you would usually eat at home. You can combat that gross, bloated feeling by balancing the extra sodium with a little more water.

3. When it comes to hors d'oeuvres, eat one of everything

You shouldn't feel deprived when you go to any celebration, but you also don't want to eat freely, because all those little bites are easy to loose track of and can really add up. Instead, follow the rule of one: you can have one of each hors d'oeuvres you want. The first taste is always better than the tenth, so using this strategy allows you to eat what you love, without over-doing it. Then choose unlimited fruits and veggies and listen to your tummy. Don't stuff yourself.

4. Fill half your plate with vegetables, then eat them first

By loading up on veggies (no, mashed potatoes and french fries don't count) you'll fill up on low calorie fare that's chock full of vitamins, minerals, and phytonutrients. Then, you can enjoy the other options, and your belly full of vegetables will stop you from over-eating.

5. Move your body!

A great way to counteract party eating is to get some exercise. Before your event, try to get a workout in. Not only will you burn off some extra calories, but you'll feel great about yourself (there's no better accessory than confidence) and engaging in a healthy behavior may make it harder for you to shovel down more than your share of spinach-artichoke dip. You can also remain active at your event. Walk around and mingle, stand up, and shake your booty on the dance floor. It may not seem like much, but all of that extra moving really adds up and it's way better than sitting on your tush all night.

Gameday Food Without the Guilt

With football season underway, many of us will spend our weekends tailgating or munching away in front of the TV.

However, gameday festivities don't have to be centered around greasy processed foods with little in the way of nutrition. Now don't worry, I'm not trying to take away your burgers and replace them with celery sticks. With just a few simple swaps and some new ideas, you'll be on your way to a healthier get together without sacrificing flavor.

1. Kabobs

Once of the easiest ways to please a variety of palates and sneak in some veggies is a kabob. You can choose whatever meat you and your guests like, from chicken to shrimp to steak, and choose from a variety of marinade and seasoning options. Vegetables and fruits also do well on the grill. Try zucchini, red onion, cherry tomatoes, mushrooms, peaches, pineapple, and even the season's last watermelons for a rainbow of colors and flavors. Grilling caramelizes the sugars in produce making them extra yummy. One tip is to fill each kabob with one item (all shrimp or all zucchini, for example) to make sure everything cooks evenly.

2. A Better Burger

Hamburgers are a quintessential tailgating food, but they don't have to be a diet destroyer. The first way to improve this classic is the quality of the meat. Choose lean, organic, grass-fed beef which has more omega-3 fatty acids and no gross hormones or antibiotics. Next, is the bun. Toss the classic white bun, which spikes blood sugar and has been stripped of its fiber, and instead choose a 100% whole wheat bun. Just make sure not to be fooled by clever labeling loopholes. The third trick is to load up on healthy, filling add-ons. Traditional toppings like lettuce, tomato, and onions are great, but don't be afraid to mix it up with avocado, grilled pineapple, grated cabbage, or even hummus.

3. Soups and Stews

As the weather starts to turn cold later on in the season, there's no better way to warm up than with a piping hot bowl of chili or soup. Make a nutritious pot by using lots of beans, lean meats, and a variety of veggies. You can even use some homemade stockas a great base and let your creativity take control. Want to make this even easier? Break out the slow-cooker and let it do the cooking for you!

4. Personal Pizzas

This is a fun food that each guest can personalize to their own tastes. Create a pizza assembly station with 100% whole wheat tortillas, pizza sauce, diced onions, fresh basil, chopped bell peppers, mushrooms, and a couple of cheeses, such as fresh mozzarella and feta, along with any other toppings you like. If grilling, slap the assembled pizzas on the grill and cook for about 10 minutes, or until the tortilla is crispy and the cheese is melted. If at home, place on a baking sheet and cook at 425 °F for 10-12 minutes. Just make sure not to load up with too many toppings or the pizza won't get crispy and everything will slide right off of your floppy crust.

5.Pick Better Chips and Switch your Dips

I don't know if I will convince anyone to give up their chips, but there are at least some better choices out there. While they may not be called a health food, they can make a difference. Look for baked chips that are made from whole sliced potatoes and then baked to perfection. Stay away from the ones made from a potato pulp and then mixed with weird ingredients, like chicken fat (not kidding), and shaped into a chip-like silhouette. In the dip category, ditch heavy french onion and sour cream based dips an instead opt for fresh salsa, hummus, or a yogurt based ranch.

What's your favorite gameday food?

The Rundown on Yogurt and a Recipe!

Yogurt could definitely be called one my diet staples (I usually eat it once or even twice a day). Why the obsession? It's delicious and easy to serve up in bowl for breakfast or throw in my lunch box for snack. However, there are benefits to eating yogurt other than its taste and convenience.

Probably the most touted component of yogurt is its calcium, which is important in maintaining healthy bones and teeth. A second highlight  is it's protein content which can help keep you feeling fuller longer and aid in post-workout recovery. Yogurt is also full of probiotics (check the label for live active cultures such as L. acidophilus, among others) which help to promote the healthy bacteria that reside in our gut and play an important role in the digestion of foods well as the production of vitamin K.

With all of those benefits, you may be thinking that you'd like to add more yogurt to your diet, but it is important to remember that not all yogurts are created equal. When choosing your yogurt there are a few things that you want to avoid.

1. Artificial sweeteners

Aspartame (Equal), saccharin (Sweet 'N Low), and sucralose (Splenda) are all common artificial sweeteners and, in my opinion and the opinion of many others, should be avoided. They fall into a class called "non-nutritive sweeteners," meaning they provide no nutrition. You don't want to spend your money on "food" that isn't really food to begin with.

2. Artifical Dyes

The artificial coloring in foods is believed by many to contribute to ADD/ADHD in children and could have other harmful effects we don't even know about. Even if you think it's just a bunch of hype, the point is that they are totally unnecessary. Fresh fruit is a much healthier and tastier way to color your yogurt.

3. Artificial flavors

If you love the taste of flavored yogurt, buy products that are flavored naturally (always read the ingredients) or, even better, flavor it yourself! Then you have total control over what you're eating. If you're eating strawberry yogurt, doesn't it make sense that it would be flavored with strawberries?

In addition to all this, I recommend that you choose organic yogurt, and dairy products in general, whenever possible. Non-organic dairy cows are pumped with hormones to drastically and artificially increase milk production and then given large doses of antibiotics to fight bacterial infections that may result from being over milked. Both hormones and antibiotics can then be found in the dairy products that these cows produce. A dose of antibiotics in your probiotic yogurt sounds pretty counter intuitive to me.

I love to buy plain yogurt in 32 ounce containers and then flavor it myself. It's much cheaper this way and also healthier as I can control the quality of the ingredients I add. Below is my recipe for my favorite way to eat yogurt. It's OK if you lick the bowl, I do it all the time. Enjoy!

Cinnamon Yogurt

Ingredients

3/4-1 cup plain regular or Greek-style yogurt

1 teaspoon ground cinnamon (I like a LOT of cinnamon so you may want to start with less and then add to taste)

1 teaspoon of honey or maple syrup (optional, I like mine without it)

Directions

1. Mix all ingredients together in a small bowl with a spoon.

2. Eat! I like to add berries or cherries to flavor my yogurt or chop fresh apples and add those to the mix for breakfast. For snack I use it as a fruit dip for pears, grapefruit, and peaches (Greek yogurt is better for dip because it is thicker, but plain works too). Get creative and have fun!