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?

Want to Make Vegetables Delectable? Try Roasting!

I must admit, I'm a veggie lover. My mom even says that, as a child, while everyone else at a birthday party headed for the cake, I would make a beeline for the vegetable tray. As I grew, I began to realize that not everyone had the same adoration for  broccoli florets and celery sticks as I did. However, there is one preparation method that can make veggies a little easier to eat, even delicious, for those who don't share my passion for produce: roasting.

Just about any vegetable can be roasted with mouth-watering results. Bell peppers, onions, cherry tomatoes, summer squash, winter squash, potatoes, brussels sprouts, and beets are just a few of the many possibilities. No matter what vegetable or mix of vegetables you choose, the result will be sweet, caramelized gems. To roast vegetables, you simply cut up whatever veggies you're using and toss them with olive oil, salt, pepper, and any other herbs or spices you might like. You can even add a little fresh squeezed lemon juice. Lay them out on a baking sheet in a single layer and pop them in the oven. Softer vegetables will cook more quickly while harder ones will take a little longer. For best results, make sure not to over-crowd the baking sheet. If the vegetables are not in a single layer, they will steam rather than roast. Steaming means not a ton of flavor and that's exactly what we don't want. Whether a planned dish or a way to use up leftover produce in the fridge, roasting will take your vegetables to another level and may even make a vegetable lover out of you.

Roasted Vegetable Medley with Brown Rice

Serves 4

Ingredients

2-3 lbs of mixed of vegetables for roasting such a zucchini, cherry tomatoes, onions, green bell peppers, eggplant, and potatoes, cut into 2-inch pieces

1-2 tablespoons of olive oil or enough to lightly coat veggies

1/2 teaspoon of salt

Pepper to taste

2/3-1 cup cooked brown rice

Meat/protein of your choice

Any condiments or sauces you like (soy sauce, hot sauce, etc.)

Directions

1. Preheat oven to 400°F.

2. Toss vegetables with olive oil, salt, and pepper. Add any other herbs or spices you might like at this point as well.

3. Spread vegetables in a single layer on a baking sheet. Don't hesitate to use more than one sheet if necessary. Cook vegetables in oven for 30-45 minutes, stirring occasionally.

4. Serve vegetables with rice and your meat or protein of choice. Salmon, chicken, beef, pork, shrimp, and beans are all great options. Sometimes, I just have the veggies and rice by themselves.

Feel free to change up the grain as well. Wheat berries, bulgur, quinoa, or even whole grain pasta would work beautifully. Think of this as a general outline and be creative or just use what you have on hand. There are no rules here. Happy roasting!

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!

Looking for the Perfect Water Bottle? Look No Further.

I drink a lot of water, so it is important for me to have a water bottle that I love. Over the past several years I've been through a few different models, only to be disappointed with one aspect or another. I just couldn't find one that "ticked all the boxes." I wanted a bottle that was attractive, non-toxic, didn't affect the water's taste, and was easy to keep clean all while being convenient to carry and drink from. Well my friends, after all of my searching, I've finally found it. I present to you the Takeya 22 ounce glass water bottle.

This stylish sleek bottle comes in two sizes (16 oz and 22 oz) and five silicone sleeve colors. There is also another design option called "Modern."

I love this bottle for several reasons.

1. No Toxins.

We've all heard about the harmful effect of bisphenol-A (BPA) that can be found in plastic water bottles. While many companies now produce BPA free plastic bottles, I like the glass for that extra level of comfort.

2. The Water Tastes Like...Water!

In my experience, water from a plastic bottle can often taste like plastic and the stainless steel bottles give the water a metallic taste. When your water is in glass it tastes like water and nothing else.

3. No Mold.

One problem I've had with water bottles in the past is mold. The stainless steel ones aren't clear (obviously) so it's hard to see whether the inside is clean. Plus, since light can't penetrate the container, it creates a perfect mold growing environment. On the plastic side of things, many bottles have a nipple or straw-like aspect to make drinking easier. However, mold grows in these damp areas quickly and, because they are small, they are quite difficult to keep clean. With a screw on cap and clear glass this water bottle is free of these issues and completely dishwasher safe, making it easy to clean.

4. Not Heavy.

A major concern I had about purchasing a glass water bottle was its weight. I was pleasantly surprised to find that the Takeya bottle is only slightly heavier than its plastic counterparts and no more cumbersome or difficult to transport.

5. Easy to Open and Drink From.

I was worried that this bottle may not be as easy or convenient to sip from as others, but I'm happy to report that the lid is quite smooth and easy to spin off while also closing tightly to prevent leaks. Furthermore, the mouth of the bottle is not extra-large, as is the case in many others, preventing water from sloshing out and getting everywhere.

What do you think of the Takeya Glass Water Bottle?

Get the Most Out of Your Food Dollars: Make Stock!

*Update: While this is still a fine method for making stock, I've discovered a new method that I prefer: the slow cooker. It's much easier and practically foolproof.  If you have a slow cooker, click here for more info on that version One of the biggest complaints about eating healthy, whole foods is the cost. And while fresh produce and organic meats can be expensive, you can make your money stretch a little farther by making stock from food scraps. Now, that might not sound too appealing, but, calm down, I'm not talking about boiling down the leftovers on your plate. I'm talking about using those odds and ends that we pay for but throw in the trash or compost every day such as carrot and celery ends, mushroom stems, the woody pieces of asparagus, fennel fronds, onions peels, and the leftover carcass from a whole chicken. These little bits are full of flavor and nutrition and can be used to make a great vegetable or chicken stock that can be frozen and then thawed to use in recipes or in place of water to cook brown rice, couscous, and quinoa. It's as simple as keeping a bag in the freezer to store all of those little veggie pieces and, when it's full, simmering the contents in a big pot of water. The recipe below is a good jumping off point, but feel free to make adjustments depending on what you have on hand or what's in your bag of frozen veggies. This is not an exact science so use what you like and have fun with it! Not only will you be getting the most out of the dollars you do spend, you won't have to waste money on all of those boxed stocks at the store (which are often times loaded with sodium) and you can control the quality of the ingredients. One guideline is not to use cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, etc.) as they can make things a bit stinky and dominate the flavor of the stock.

Basic Vegetable Stock (*see Chicken Stock variation below)

adapted from The Master Your Metabolism Cookbook

Ingredients

1 large onion, quartered (keep the peel to add color)

1 garlic clove, peeled and chopped (feel free to use more if you're a garlic fan!)

2 large carrots, cut  into 2-inch pieces

2 celery stalks, cut into 2-inch pieces

8 ounces muchrooms, chopped

Handful of parseley sprigs

4-6 fresh thyme sprigs

1 bay leaf, fresh or dried

Directions

1. Place all ingredients in a large stock pot (I use a fryer insert for my veggies to make removal easier). Add water to cover vegetables, partially cover with lid, and bring to a boil. Reduce heat and simmer gently for 1 hour. Skim off any foam that may rise to the surface, periodically.

2. Strain vegetables from stock, cool, and store in the fridge for up to 3 days or freeze for up to 6 months.

* To make Chicken Stock, simply add the carcass of a whole chicken to the pot and increase simmer time to 4 or more hours.

Cracking the Code on Food Labels and Packaging

Knowing how to read your food packaging and what all of those terms and phrases really mean can make all the difference when trying to make healthy choices at the grocery store. No one wants to think they're making the best choice, only to be duped by a clever marketing scheme. Ideally, a large portion of your food shouldn't have any labels because you're choosing lots of whole fruits and vegetables, but there are still many healthy choices that require you to be a savvy label reader.

In the Ingredients List

1. Whole Wheat flour (or "whole" followed by the name of any other grain)

This indicates that the whole grain was used, preserving it's healthy benefits.

2. Wheat Flour

This is another name for white flour. White flour is made from wheat, it is just a much more refined (less healthful) version.

3. Enriched Wheat Flour

Simply another name for white flour. "Enriched" (which all white flour is, by law) refers to the fact that several nutrients have been added to the flour. Essentially, they remove most of the grain's nutritional value to leave behind starch, and then throw some vitamins back in for good measure which are no substitute for all of the health benefits contained in the original whole grain.

4. Unbleached Wheat Flour

White flour rears it's ugly head once again.

5. Corn Sugar

A new name for high fructose corn syrup because people are avoiding products that contain it.

6. Chicory Root

This is an ingredient that is used to give a product more fiber. "Fiber" simply refers to matter that goes undigested in the human digestive tract. The fiber in fruits, vegetables, and whole grains is touted for it's bulking effect which promotes fullness and encourages healthy digestion. Fiber derived from chicory root, however, does not have these properties and associated health benefits. Many products use chicory root to add fiber without compromising flavor and texture, so read your ingredients list. Chicory root isn't necessarily "bad", but if you're paying for a high fiber cereal, you want the health benefits associated with it, not a product relying on loopholes and technicalities.

On the Front of the Box

1. Natural

This term is not regulated and has no strict definition. While it may make you feel like the product is somehow better for you, any item can have this on the label, no matter what the ingredients are. The only way to know for sure is to read the ingredients list yourself.

2. Organic

Any product labeled as "organic" and/or with the "USDA Organic" label must be made with at least 95% organic ingredients, excluding water and salt.

3. Made with Organic Ingredients

These products must be made from at least 70% organic ingredients, excluding water and salt. Any product with less than 70% organic ingredients cannot say it is organic anywhere on the packaging, but may note which ingredients are organic in the ingredients list.

4. 100% Whole Wheat/100% Whole Grain

This means that all of the wheat/grains used in this product are whole and no refined grains were used.

5. Whole Wheat/Whole Grain

This is one of those tricky terms. If a product simply states is is whole wheat or whole grain, but not 100%, this means that a majority of the grains used are whole, but refined grains are used as well. The problem is, you have no idea what that proportion is. If 51% of the grains are whole and 49% percent are refined, the product can labeled as "whole grain."

6. Multigrain

Many people see "multigrain" and think that a product is healthier. However, that is not necessarily the case. When you see this, it means that several grains were used in the manufacture of this product, rather than one. This does not however mean that the grains used were whole grains. For example, if a product contains white flour, corn, and oat flour, it's "multigrain." Again, in order to know the truth about the quality of ingredients, you absolutely must read the ingredients list.

7. "No Hormones" or "Hormone Free" on Conventional Poultry and Pork

While no one wants hormones in his or her meat products, it is important to know that hormones are used in conventional beef, but not poultry or pork. While this label may initially make you feel safer about your purchase, it does not represent any added benefit compared to other conventionally raised animals. Poultry and pork never have hormones, period.

Are there any other terms on food packaging that you find confusing?

Salmon Panzanella with Grilled Corn on the Cob

Some people look forward to summer for the sunshine and days by the pool. Me, I'm all about the produce! There is nothing better than chopping up a red, juicy tomato and throwing it into a salad after so many fall, winter, and spring months without one. Heck, I love them so much, I could eat one all by itself. This dinner highlights tomatoes and cucumber, two of those veggies that just scream summer, along with corn on the cob, and another summer favorite, grilling!

Salmon Panzanella with Grilled Corn on the Cob

adapted from EatingWell.com

Serves 4

Ingredients

4 ears of corn, with husks

8 Kalamata olives, pitted and chopped

3 tablespoons red-wine vinegar

1 tablespoon capers, rinsed and chopped

1/4 teaspoon black pepper, divided

3 tablespoons extra-virgin olive oil

2 thick slices 100% whole wheat bread

2 large tomatoes, cut into 1-inch pieces

1 medium cucumber, seeded and cut into 1-inch pieces

1/4 cup thinly sliced or chopped red onion

1/4 cup thinly sliced fresh basil

1 pound wild Alaskan Sockeye Salmon, skinned and divided into 4 portions

1/2 teaspoon salt

Directions

1. Discard outer husks on corn and peel back inner layers to reveal silk. Remove silk and fold inner husks back around corn to protect it on the grill.

2. Fill large pot with water and soak corn, stalk end up, for 10-30 minutes (this will allow corn to steam inside husks and remain moist on the grill).

3. Meanwhile, whisk olives, vinegar, capers, and 1/8 teaspoon pepper in large bowl. Slowly whisk in oil until combined. Add tomatoes, cucumber, onion, and basil and toss to distribute dressing.

4. Preheat grill.

5. Remove corn from water and shake to remove excess. Grill corn, turning occasionally, for about 15 minutes, or until tender.

6. Season salmon with 1/2 teaspoon of salt and remaining 1/8 teaspoon of pepper. Brush both sides of salmon with olive oil. Grill salmon for 4 to 5 minutes on each side or until it flakes with a fork.

7. Grill bread slices for 2-3 minutes on each side, or until grill marks are visible and bread is toasted.

8. Slice bread into 1-inch pieces and add to vegetable mixture at the last moment to retain crispness (when storing leftovers, remove these "croutons" as they will get soggy).

9. Divide salad into 4 portions and top with salmon. Serve corn on the side. I don't use butter because it's so deliciously sweet it simply doesn't need it!