Tip Tuesday! Pack a power lunch: 6 brown bag winners

By Melanie Polk, M.M.Sc., R.D., F.A.D.A.

Here's a powerful reason to take your lunch to work: You get to be head chef.

You decide what to pack. That means you can include foods you enjoy — while watching the calories, fat, salt and sugar. And, when your favorite flavors are packed with nutrients, you'll be energized to tackle the rest of your workday.

Another nice bonus: Brown-bagging may help you put away some extra cash. Let's say you save $2 a day by eating in. In a year, you could be more than $500 ahead. Ka-ching!

Click Here to continue reading.

Tip Tuesday! Is Your Salad Dressing Killing Your Weight Loss?

BY DR. AXE
Is Your Favorite Salad Dressing Unhealthy?

You may be wondering why your weight loss plan isn’t working even though you’ve made salads a mainstay in your diet. Certain kinds of saboteurs are easy to recognize. Loads of meats and cheeses, too many dried fruits or candied nuts, salads laden with sour cream or creamy, rich dressings can obviously derail weight loss. But what if you’re watching what goes into your salad, using “light,” “low-fat” or “fat-free” dressings and the weight still won’t come off? It’s the kind of fat in your salad dressing that matters.  

Click Here to continue reading.

Tip Tuesday! Noodle know-how: 4 steps to more healthful pasta

By Melanie Polk, M.M.Sc., R.D., F.A.D.A.


What's not to love about pasta? It's fast, simple fare that's budget-friendly, too. It's also deliciously versatile — the perfect partner for vibrant vegetables, fresh herbs and savory spices.

But, your favorite linguine, macaroni or ziti isn't so healthful when it's swimming in high-fat extras. Next time you put noodles on the menu, make these nutrition-smart moves:

1. Switch to whole grain
Whole-grain pastas are richer in vitamins and other nutrients. In fact, they can have almost three times the fiber of refined pasta.

But, they may take a little getting used to. Some varieties tend to have a nuttier, bolder flavor than traditional pasta.

You might sample different pasta shapes and brands until you find options you like. Or, try mixing whole-grain and refined varieties until you get used to the taste. And, you may just discover that you find whole-grain noodles tastier!

Here's a tip: Keep an eye on the cooking time — it can greatly affect the pasta's texture. And, serve whole-grain pasta al dente, or slightly firm. It can get gummy quickly when overcooked.  


Click Here for more tips and the full article.

Tip Tuesday! Healthy cooking: What’s in, what’s out

By Melanie Polk, M.M.Sc., R.D., F.A.D.A.

It's not exactly a cookbook. But, how about a few cooking tips for your kitchen from a timely and trusted resource on nutrition? They're brought to you courtesy of the Dietary Guidelines for Americans, 2010.

And, don't worry. They're not all about what not to eat. Many of the recommendations in the guidelines are about what to have more of — foods to embrace and enjoy.

What's in!
Veggies. Prep batches of fresh vegetables ahead of time, such as chopped bell peppers, carrots, celery, onions and broccoli. Place the little gems in the fridge, and work them into everything from omelets to casseroles to sauces. Pinched for time? Use the microwave to heat canned or frozen low-salt veggies for a quick fix.

Fruit. Serve it as side dishes and for dessert. And, try fruit in salads and other dishes, too. Add crushed pineapple to coleslaw or strawberries to a spinach salad, for example.

Whole-grain goodness. Stock your pantry with brown rice and whole-wheat pastas. Another make-ahead idea: Cook and freeze wild rice, barley or quinoa. You can heat and serve them later as a quick side dish. Or, try adding them to soups, salads and casseroles.

Primo proteins. Experiment with main dishes made with beans, nuts, soy and seafood. A few ideas: black bean chili, grilled salmon fillets and veggie burgers made with soy. Aim to put seafood on the menu — in place of meat or poultry — twice a week. Some options that are high in heart-healthy omega-3 fatty acids — and low in mercury — include salmon, trout and sardines.

What's out!
Solid fats. Go easy on the butter and margarine. Replace them, when possible, with healthful plant-based oils. Good options include olive, canola and safflower. But, use them sparingly — oils are still high in calories. For coating pans and skillets, a vegetable oil cooking spray can do the job.

Salt. Flavor foods with spices, herbs, vinegars, garlic powder and lemon juice. Do you use seasoning mixes? Unless they're low in salt, sprinkle on just a bit. Or, try making your own mix of favorite spices and dried herbs.

High-fat dairy. Look for low-fat and fat-free versions of your favorite ingredients, such as milk, sour cream, cheddar and cream cheese. Plain low-fat yogurt can also replace sour cream. And, in some recipes, fat-free evaporated milk may work for cream. Check the fat content — see "Read a good label lately?"


Click here for more information and the complete article.