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All Topics | Topic: Fruits and Vegetables 2013-05-23 11:11:32 
TowerGarden… Each spring my children and I plan our annual garden, this year we’ve made a few changes…we’re growing vertically! After our trip to Epcot in Walt Disney World, we’ve discovered aeroponic gardening. Aeroponics is a process of growing plants with air and water only, no soil. This process provides fresh oxygen, water, and nutrients to the roots of the plants, which produces a higher yield that’s better tasting, more colorful and incredibly nutritious! Looking to purchase your own TowerGarden? Contact the NutritionBabes at info@nutritionbabes.com to acquire your own, we’ll be distributing them on our website soon! Topic: Healthier Holidays, Parties, and Celebrations 2013-05-22 21:17:16  Lighten up your BBQ! Memorial Day weekend marks the unofficial start to summer. Whether you are barbequing at home or whipping up a favorite dish to bring along, you can add in some nutritious ingredients to make party faves a little lighter. Remember it’s all about portion control and incorporating whole grains and vegetables. Many of the items can be made ahead of time allowing more time to spend with family and friends, enjoy! Starters and Sides Artichoke Dip with Grilled Whole Wheat Pita Tri-Colored Pepper Potato Salad NutritionBabes Zucchini, Tomato and Onion Bake Grilled Eggplant with Goat Cheese Main Fare: Ground Turkey Kebabs with Tzatziki NutritionBabes Buffalo Chicken with Blue Cheese Dressing Grilled Chicken and Veggie Wraps Sweet Endings Grilled Peaches and Frozen Yogurt Vanilla “Unfried” Ice Cream with Strawberries Photo Copyright (c) http://www.123rf.com Topic: Cleaner Living 2013-04-29 21:56:24  Green Spring Cleaning Ironically, the cleaner your home is the unhealthier it may be due to the frequent use of toxic cleaning products. Many commercial cleaners contain dangerous chemicals that are not declared on the label. Even the new “green” or “eco-friendly” cleaners may not be perfectly safe for vulnerable family members like children and pets. You can reduce your exposure by eliminating chemicals in your home whenever possible, and using only plant based cleaners. There are many brands on the market, some more expensive than others. A fabulous alternative is to make your own natural cleaning products using everyday household ingredients. They are very inexpensive, healthier, non-toxic and sort of fun. Get the kids involved in your cleaning quest, you can rest assured that the items you are using are not harmful for them to handle with supervision. All you need is: Baking soda Laundry: Windows: Fabric refreshers: Silver polish: Bathroom and kitchen: Mix water and distilled white vinegar in a 1:1 ratio and put in a new spray bottle. Use it all throughout the bath and kitchen to disinfect and deodorize. Be aware not to use vinegar on marble! Use straight vinegar to clean toilets. Use lemon juice with vinegar or baking soda to make a cleaning paste. You can also sprinkle baking soda on ½ a lemon and use it to scrub. Lemon juice is also a natural whitener. Hydrogen peroxide is a disinfectant and is safer to use than bleach for disinfecting and whitening. Furniture polish: Essential oils give a safe and pleasant scent to your self-made cleaning products. Common scents are lavender, lemon and tee tree oil. One brand of essential oils is Aura Cacia (www.auracacia.com) There are endless combinations for healthier home cleaners. Save yourself some green, and live a little greener too by trying out a few. For more specific homemade cleaner recipes check out the website below: http://howtomakedo.net/338/natural-homemade-kitchen-and-bathroom-cleaners/ Also, a great resource for all things clean and green is the Environmental Working Group. Check out their guide to healthy cleaning here. Photo Copyright (c) http://www.123rf.com Topic: Whole Grains and Fiber 2013-04-01 22:29:52  What will you try on Whole Grain Sampling Day? On Wednesday, April 3rd 2013, the Whole Grains Council, an Oldways initiative, is holding its 2nd annual Whole Grain Sampling Day. This day is chock full of opportunities to try new and delicious whole grain foods. All over the United States, supermarkets, workplace cafeterias, parks and restaurants will be focusing on sharing ideas and recipes to help incorporate whole grains into your daily routine. It is recommended that Americans consume 25-35 grams of fiber per day and 3 daily servings of whole grains are a great jump start to reach that total. At 12pm there will be a “virtual toast” to whole grains. Imagine literally raising a piece of whole grain toast with your friend or relative to honor the day. Get creative and take a photo or video to post on Facebook, Twitter (#SampleWholeGrains) and/or YouTube. How can you join in? Check out the Whole Grains Council website for details about the day and info on the participating partners/brands. This day is for EVERYONE from home cooks to restaurant chefs, nutrition advocates and health leaders, and everybody who loves whole grains. While there are dozens to choose from, here are some of our favorite NutritionBabes recipes containing whole grains: Grilled Chicken and Veggie Wraps We hope you’ll find a way to make April 3rd all about whole grains. And if you do feel the love of whole grains, leave us a comment and let us know how you celebrated. Topic: Fruits and Vegetables 2013-03-27 10:25:50  Produce Safety: 101
It always amazes me when I am strolling through the produce section of the grocery store or farmers market and I watch in shock as someone inevitably grabs a few grapes, blueberries or whatever strikes their fancy at the moment and pops them right in their mouth. My thoughts quickly run to; “does she know how many pesticides are on that fruit” or “who knows if that was on the ground” or “who in the world has touched that” … you get the idea. It is SOOO important to wash your produce prior to consuming it or preparing it for cooking. There are most likely many contaminants that have come in contact with your food. Ironically, we are talking about fruits and vegetables which we eat in order to stay healthy, so let’s not tempt fate and make ourselves sick in the process. The young and elderly are particularly vulnerable to food borne illness due to their weaker immune systems. We have a few simple suggestions to make sure the healthy food you buy is enjoyed safely.
1. ALWAYS wash produce! At least give it a good rinse. This includes whole fruit that you plan to peel such as oranges, bananas, grapefruit, avocados etc. When you are preparing a larger fruit with a thick peel like a watermelon or cantaloupe, make sure to wash the outside with soap and water first. If you do not, the knife you use to slice the fruit will drag the dirt and germs from the outer skin right through the flesh.
2. Even organic produce needs a wash. You may not be worried about pesticide residues, however, bacteria and dirt still take up residence on your delicious fruits and veggies.
If you really want to step up your produce cleanse, you can prepare your own fruit/veggie wash. Dr. Oz featured this recipe on his website, and it’s simple and inexpensive.
Ingredients
1 cup water 1 cup distilled white vinegar 1 tbsp baking soda 1/2 of a lemon
Directions Combine all ingredients in a large container. Transfer to a spray bottle with a pump. Spray mixture on produce and let sit for 5 minutes. Scrub and rinse.
If you are wondering which fruits and vegetables have the highest and lowest pesticide residues, check out our blog on “The Dirty Dozen”. And for the 2013 Dirty Dozen/Clean 15 list, go to http://www.ewg.org/foodnews/summary/ Enjoy the upcoming spring and summer produce bounty! Remember to eat the colors of the rainbow to gain the best variety of nutrients. Please share any fun and interesting ways you have to encourage your kids to eat their fruits and veggies in the comments below!
Topic: Healthier Holidays, Parties, and Celebrations 2013-03-21 10:55:55  Spring Holiday Entertaining the Healthy Way! Spring is a time of new beginnings and the Easter and Passover holidays mark its arrival. These special occasions bring our family and friends together to share a delicious, home cooked meal. However, we all know that many of our traditional holiday items, regardless of which holiday you celebrate, tend to be laden with fat, sugar and calories! AND, let’s not forget the portion sizes! We once again put together a springtime holiday menu to allow you to make better food choices. All of the recipes listed are appropriate for Passover unless otherwise specified. Quinoa is generally considered Kosher for Passover, so we have included a few of our favorites on this list. The base of most of our traditional holiday dishes are nutritious, we just need to be more conscious of portion sizes and cutting back on the amount of fat and sugar included in your recipes. Enjoy! Starters: Main Fare: Tips for the holiday: Photo Copyright (c) http://www.123rf.com Topic: Healthier Holidays, Parties, and Celebrations 2013-03-12 17:49:38  Enjoy St. Patrick’s Day, NutritionBabes Style! St. Patrick’s Day is quickly approaching. This holiday is famous for falsely colored green foods like bagels and beer, along with the traditional corned beef and cabbage. We’ve created NutritionBabes approved recipes to help you celebrate this festive holiday while keeping you food coloring free. Instead of adding chemical colors to your menu, decorate your table by garnishing with fresh greens like kale. Add fresh green herbs like dill to your salmon and put out a bowl of green grapes for noshing. A green veggie tray with green peppers, celery, broccoli and cucumbers with our Tzatziki dip will certainly bring a lot of green and good nutrition to the holiday. Try infusing water with some fresh mint leaves for a refreshing, calorie free beverage. Enjoy our twist on these traditional St. Patrick’s Day recipes: NutritionBabes Irish Soda Bread Broiled Salmon over Sautéed Cabbage with Turkey Bacon Don’t forget to go outside for a little exercise. Watch the parade and take a family walk (weather permitting) to keep moving and spend quality time together. Let us know what you do on St. Patrick’s Day! Photo Copyright (c) http://www.123rf.com Topic: Heart Healthy Nutrition 2013-02-04 19:22:41  5 Foods to Help Lower Your Risk of Heart Disease February is American Heart Month and also marks the 10th anniversary of the American Heart Association’s Go Red For Women movement. The following statistics are why we work to raise awareness to help save the lives of women from heart disease: * Heart disease is still the No. 1 killer of women, causing 1 in 3 deaths each year. While there are many risk factors associated with developing heart disease, we are going to share with you 5 foods that can help lower your risk when incorporated into a healthy diet. Oats: Nuts: Fatty Fish: Flax: We hope you enjoy adding these healthy foods to your diet. Let us know your favorite ways to eat them in the comments below! Photo Copyright (c) http://www.123rf.com Topic: Healthier Holidays, Parties, and Celebrations 2013-01-29 15:33:47 
Touch Down for a Healthier Super Bowl Party! Are you planning a Super Bowl Party? It’s time to get friends and family together to cheer on their favorite team while noshing on some high calorie comfort foods. We’re here to give you the game plan for a healthier party interception. Plan Ahead! Keep portions small Do not hang out near the buffet or dessert table Limit your intake of alcohol Your Game-Plan Menu for your Super Bowl Party? We have it! Looking for party dips? Try our NutritionBabes Crab Dip served with cut up vegetables. For the chip crowd, serve tortilla chips, salsa and our NutritionBabes Guacamole! Look for tortilla chips made with whole white corn and canola oil. The fewer the ingredients the better and look for fiber between 2 and 4 grams per ounce. Look for salsa with as few ingredients as possible and words you can pronounce such as tomatoes, jalapeno peppers, onions and garlic. And add bean dip! We’ve mastered this fiber packed appetizer that is low in fat. Whip together our NutritionBabes Bean Dip for the game. Your guests will thank you! A great starter for the game plan menu is our Chipotle Panko Jalapeno Poppers. They pack all the flavor and a fraction of the fat and calories found in traditional poppers. Instead of Buffalo wings, try our Spicy Gluten Free Chicken Tenders ! Serve with your favorite salad of tossed greens with our NutritionBabes Greek Yogurt Balsamic Vinaigrette. For the main meal, keep it simple with a self-serve one pot dish that can be revisited throughout the game. Our Turkey Chili with Guacamole is packed with protein and fiber that will keep you running for a touch down. Don’t forget about dessert! Serve our Banana Chocolate Chip Mini Muffins or our Peanut Butter and Chocolate Chip Popcorn Balls They keep the portion sizes under control and are sure to be a crowd pleaser. Let us know what you make..leave a comment below. Enjoy!!
Topic: Fitfluential 2013-01-11 22:46:45  Silk Unsweetened Almond Milk – 30 Calories, 30 New Recipes! As a Fitfluential Ambassador, I am excited to be a part of the Silk PureAlmond “Rethink Delicious” unsweetened almond milk campaign. Unsweetened almond milk is a huge part of my family’s nutrition and fitness regimen, so writing about this awesome product is a no-brainer! Let me give you a little summary of why Silk PureAlmond is incredible. It has less than ½ the calories of skim milk and only 30 calories per CUP! There is NO added sugar, more calcium than skim milk, and NO cholesterol or saturated fat. Yet, there is a lovely creamy texture from the heart healthy fatty acids found in almonds. Silk PureAlmond is fabulous for what it DOES NOT contain: NO artificial colors or flavors, it is free of dairy, soy, lactose, gluten, casein, egg and MSG, and is Non-GMO Project verified. On paper it sounds amazing, right. But how does it taste, you ask? I regularly use the unsweetened vanilla almond milk wherever I can throughout my day. At NutritionBabes.com, many of our recipes contain almond milk for several reasons. First, the low caloric content makes it an ideal substitution for regular dairy in recipes. Almond milk is vegan, which appeals to many people who would otherwise not be able to enjoy dairy. Those with casein, soy and lactose intolerances can also enjoy it without worry. I love adding the unsweetened vanilla variety to my favorite cereals. It is also a delicious way to add lots of flavor with few calories when cooking oatmeal. My trick: use ½ cup old-fashioned oats, 1 cup unsweetened vanilla almond milk and 1 cup water. Cook for double the time and enjoy a HUGE bowl of oatmeal! Add your sweetener of choice, cinnamon, vanilla extract, fruit, you get the idea. WOW, yummy breakfast! Silk PureAlmond is also fantastic in smoothies! It adds creaminess and texture that makes any child or adult cheer. Blend with your favorite fresh or frozen fruit, some greens, chia seeds or hemp hearts, maybe even some juice or Greek yogurt…the possibilities are endless. Check out Silk’s 30 recipes using 30-Calorie Silk PureAlmond Unsweetened Almond milk developed by fellow FitFluential Ambassadors on Silk’s Facebook page! https://www.facebook.com/SilkUS/app_574751085884802 The photos are gorgeous! Here is our list of delicious NutritionBabes recipes featuring Silk PureAlmond Unsweetened Vanilla Almond milk: Protein Power Blueberry Oatmeal NutritionBabes Strawberry Smoothie Breakfast Apple Cinnamon Quinoa Overnight Oats with Greek Yogurt and Berries Fruit and Oatmeal Breakfast Parfait What’s your favorite way to use almond milk? Share some of your ideas in the comments below! Fitfluential LLC compensated me for this campaign, all opinions are my own. Topic: Babes' Product Spotlight 2013-01-02 18:28:50  Hemp Hearts, a Superfood!
Hemp Hearts are packed with protein to provide you with sustaining energy. The seeds are already shelled; therefore they do not have to be ground to be better absorbed. They also are packed with fiber, and adding fiber helps detoxify your body and increases satiety (feeling of being full). And lastly, we love Hemp Hearts for their versatility, on-the-go convenience and nutty taste!
Topic: Fitfluential 2013-01-02 00:00:00  Product review: Polar USA FT4 Heart Rate Monitor Watch from h.h.gregg appliances and electronics As Fitfluential Ambassadors, we are privileged to have the opportunity to participate in product reviews. This week I opened the front door to find a Polar USA FT4 heart rate monitor watch courtesy of h.h. gregg appliances and electronics. I was thrilled to receive this product as I’ve wanted to incorporate a heart rate monitor into my workouts for some time. Upon opening the box I was even more excited to see that the watch portion of the product was pink! (Sorry for seeming girly, but black gets old sometimes). I have to admit, I HATE reading instructions, it’s just not my thing. Fortunately, using this product is pretty intuitive and the accompanying instructions are simple. In case you’ve never used a heart rate monitor, it comes with a chest strap to wear during exercise that records your heart rate. The accompanying watch displays the data and allows you to enter your height, weight and age to enable it to accurately determine your appropriate heart rate range and calories burned. One of the first things I noticed is that the watch band has seemingly infinite holes to fit any write size. Having a small wrist, I appreciated that immediately. In a few minutes, I customized the watch to the appropriate settings, prepared the chest strap for use and began my workout. The watch beeps until your heart rate reaches a target range. Assuming your routine stays pretty consistent; you won’t hear it beep again until your heart rate decreases at the end of the workout. It’s like a little reminder to kick it into higher gear if you slow down. If you don’t like the sound effects, no problem, you can easily change the settings on the watch. Once you program your target heart rate range, it will display your current position within that range. Neat! At the conclusion of your activity, simply press a button on the watch and it will stop recording data. You can then see the duration of your workout and calories burned. I have to admit, wearing it made me more conscious of my intensity level and I kicked it up a notch as a challenge. The Polar Heart Rate Monitor Watch even has an alarm and snooze. Should the need arise; it contains a user changeable battery, and it’s water resistant to 30 meters. I’m excited to incorporate the heart rate monitor into all my workouts to determine the intensity of the exercise and calories burned! Spin class is next… Would you like to try your own Polar Heart Rate Monitor or choose from a wish list of fitness equipment to help boost your workouts? We’ve got the contest for you!!! h.h. gregg is running a “New Year’s Solution, Get Healthy & Win Big” sweepstakes from 12/28-1/7. They are giving away over $20,000 in prizes! Enter daily to win a Grand Prize package from Life Fitness and Polar, or one of the daily prizes! Enter at https://www.facebook.com/hhgregg FitFluential LLC compensated me for this Campaign. All opinions are my own. Topic: Healthy Traveling 2012-12-19 15:59:08  Eat Healthy While Traveling Holiday travel is always exciting! However, it is equally a challenge to try and stay healthy and fit while on vacation. Whether you are traveling by car, train, plane or boat, we have tips to help you plan ahead to ensure healthy choices are at your fingertips. In the car: On a plane: At your hotel: We wish everyone safe travels, let us know if any of our tips worked for you!! Copyright (c)http://www.123rf.com 123RF Stock Photos Topic: Healthier Holidays, Parties, and Celebrations 2012-11-25 11:44:13  5 Foods to Help You Avoid the Dreaded Holiday Weight Gain! The weeks between Thanksgiving and New Years are filled with family gatherings and seemingly infinite holiday parties. The average weight gain during this time period has been rumored to equal 5-10 pounds. Research has shown that it is closer to 1 pound, however, that is a pound that you will most likely never lose. Therefore, a yearly 1 pound weight gain solely from holiday parties adds up quickly. Here is a list of 5 foods that can give you an edge when trying to outsmart the scale this season. 1. Hard-boiled eggs. This nutrient dense, perfectly packaged food can be used strategically to assist you in controlling your food intake at parties. Simply eat one before you head to the festivities. For only 70 calories, the protein and fat will prevent you from arriving hungry and decrease your likelihood of making impulsive food choices. 2. Chia seeds. These trendy, nutrient packed seeds have a special quality. They can absorb up more than ten times their weight in water, allowing them to swell in your digestive tract and help to keep you satisfied. Sprinkle a teaspoon on yogurt, over your salad, in your oatmeal or add them to your recipes and baked goods. For an extra 20 calories, you will benefit from protein, fiber, coveted omega 3 fats and prolonged fullness. 3. Green Tea. This warming (or cooling) beverage serves a dual purpose. Not only is it full of antioxidants and other healthy phytochemicals, but it has the benefit of slightly increasing your metabolism. Sipping tea in the evening instead of snacking, or trading in your latte for a cup of iced or hot green tea will lower your calorie intake and help you burn a few extra. Just remember that adding sugar to sweeten it will defeat the purpose. Try different flavors like pomegranate or blueberry green tea. The enhanced flavor makes sweetening it unnecessary. Add several tea bags to a 2 quart container filled with water and let it steep overnight in the frig. Viola, homemade iced green tea. 4. Greek yogurt. Plain and vanilla flavored Greek yogurt is one of my daily staples. Not only is it fabulous with fruit, whole grain cereal, in smoothies, on oatmeal…I could go on for days, but the super high protein content helps to keep you full in between meals. You can also use it to sub for higher fat items in your holiday favorites such as oil, sour cream or mayo. Stick with the plain or vanilla varieties and doctor them to your liking. The fruit flavors tend to have significant added sugars, something you don’t need when trying to fend off the holiday pounds. Another benefit? The probiotic content can potentially boost your gut immunity and help you stay healthier during this cold and flu season as well. 5. Pistachios. This heart healthy nut is full of surprises. For 100 calories, you get to enjoy approximately 30 nuts! When you purchase the ones in the shell, it takes quite some time to consume 30 nuts. The protein, fiber and healthy fats will help keep you full. Keep them in pre-portioned zipper bags for quick grab and go snacks, especially on long shopping trips. We wish everyone a very happy, healthy and safe holiday season. Cheers! Photo Copyright (c) http://www.123rf.com Topic: Healthier Holidays, Parties, and Celebrations 2012-11-11 20:23:08  A Healthier Holiday Menu that no one will suspect…Happy Thanksgiving! Tips to manage your waistline on the big day: 2. NEVER go to a party hungry! Something as simple as a hard-boiled egg before leaving home, or prior to your guests’ arrival, will help you manage cravings, and increase your chance of making better choices at mealtime. 3. Stick to the 2 Tablespoon rule for indulgent treats. Everyone has family favorites that are higher in calories than we would like. Enjoying a spoonful or two will allow you to savor the flavor without overdoing it. 4. Go easy on the alcohol. Not only do cocktails contain a lot of calories, but they lower your inhibitions and you are likely to eat more. The base of most of holiday dishes are nutritious, we just need to be more aware of portion sizes and cutting back on the amount of fat and sugar included in your recipes. AND make sure to drink lots of water! Here are some NutritionBabes recipes to include in your festivities. Try one or several; let us know what your friends and family think! All Gluten Free items below are marked with a “GF” Carrot, Butternut Squash Soup (GF) Carrot-Ginger Soup with Greek Yogurt (GF)
Roasted Turkey with Cranberry-apple Chutney (GF) Roasted Brussels Sprouts with Shallots and Almonds (GF) Apple Stuffing Spinach and Mushroom Quinoa (GF) Sauteed Asparagus and Garlic (GF) Mediterranean Salad with Greek Yogurt Balsamic Vinaigrette (GF) Carrot Muffins with Greek Yogurt and Cream Cheese Frosting Apple Quinoa Bake (GF) Cheers Tip for the holiday Topic: Healthier Holidays, Parties, and Celebrations 2012-10-26 14:32:48  Halloween Tricks AND Treats…with a Healthy Twist! How do you keep your little ghosts and goblins from overdoing it this Halloween? Make it fun and sneak in some healthier items…they’ll never notice! Candy is an important part of Halloween and should be included, just keep it in moderation! We have NutritionBabes Tricks AND Treats that we use with our own kids. Try a few this Halloween, it’s sure to be a screaming event! Start the day off right Set up the day leading to the big event with healthier choices including fiber packed and protein packed foods! Send the kids off Trick or Treating with a healthy dinner or snack. Well fed kids are less likely to want to snack along the route. Cut up fruit and vegetables in fun Halloween cups with a yogurt dip. Put out cheese and crackers, popcorn, whole grain pizza bagels or whole wheat cheese quesadillas. Make it festive and fun! Leave these items out upon their return; kids will work up quite an appetite while collecting their sugary loot. Safety is the biggest concern! Establish a rule that all candy and snacks must be checked by an adult before anything can be eaten. Surprise your Trick-or-Treaters Kids will still be excited over non-candy items, but choosing wisely you can incorporate sweets. Look for bite size treats and suggest your guests each take one. Implement some alternatives to traditional sugar-laden finds and offer a variety to satisfy all ages. Consider providing items such as: rubber spiders vampire teeth yo-yos bubbles jars of “slime” tiny decks of cards bouncy balls jump ropes sidewalk chalk stickers pencils glow sticks individual packs of crayons temporary tattoos Healthier alternatives to candy could include: sugar-free gum Individual bags of popcorn individual bags of pretzels GoGo squeeZ applesauce pouches www.gogosqueez.com Sun Chips single serving bags http://www.fritolay.com/our-snacks/sunchips-mix-20-count.html Annie’s Organic Bunny Fruit Snacks www.annies.com Share the Loot Operation Gratitude sends care packages to our troops overseas. Have your kids pick out a few favorites to save and then send the remainder. Be sure to enclose a letter! Take care of our troops, check it out: www.operationgratitude.com OR If you have a participating Dentist in your area, The Halloween Candy Buy Back Program will pay your kids $1.00/pound for their candy and then they will donate it for you to Operation Gratitude. Check out their website: www.halloweencandybuyback.com
Copyright (c) http://www.123rf.com Topic: BabesCook Twitter Party Themes 2012-10-15 22:36:37  October is National Breast Cancer Awareness Month! It’s October and the color pink is popping up everywhere! Check out the pink shoes on NFL football players, and pink ribbons on yogurt containers and cereals boxes. This month also features numerous major fundraising events that benefit Breast Cancer research. We recently attended the Food and Nutrition Conference and Expo in Philadelphia and had the privilege of witnessing the amazing participants of the Susan G. Komen 3-Day 60 Mile Walk. These walkers, ranging from teens to seniors, brightened our mornings and evenings with their cheers of enthusiasm and plentiful pink accessories. Their dedication to physical training and fundraising is a shining example of what can be accomplished when joining together to fight for a cause. In honor of Breast Cancer Awareness Month, we are hosting our #BabesCook twitter party on Thursday, October 18th at 9pm EST. The topic is “Cancer Fighting Foods”, and our party prize is the cookbook “Simply Soy”. RSVP to be eligible to win here. Here are a few sites with great info about Breast Cancer Awareness. Go Pink!! http://www.pinkribbon.org/ Copyright (c): http//www.123rf.com Topic: Food Labels and Ingredients 2012-09-23 14:26:16  Do you know GMO’s? GMO’s are a huge topic in the media today. The abbreviation stands for genetically modified organism which simply means it has been genetically engineered. For crops, that means the seed’s DNA has been genetically altered in a lab before planting. If you want to learn more about GMO’s and what they may mean for the health of your family, you can download “GMO Myths and Truths” from the Non-GMO project website. This site provides the Non-GMO Project Verified seal to products that meet very strict standards. It is the only official way to know that what you are consuming is actually free of genetically modified organisms. California’s Prop 37, a mandatory labeling of genetically engineered food initiative is on the California election ballot for November 6th 2012. If Proposition 37 is approved by voters, it will: -Require labeling on raw or processed food offered for sale to consumers if the food is made from plants or animals with genetic material changed in specified ways. If you want to learn more about GMO’s, tune into our Family Food Experts talk radio show on Wednesday, September 26th at 6pm on www.W4WN.com . This week’s co-host, Dr. Heather Manley, will fill you in on what you need to know to make informed food buying decisions for your family. Looking for some non-GMO snacks? We have a delicious giveaway of Crunchmaster gluten free, whole grain snacks from www.crunchmaster.com. Enter to win here. Join our twitter party on Tuesday, September 25th at 2pm to chat about GMO’s and enter to win our Crunchmaster giveaway. Enter hashtag #famfoodexperts to party! Photo Copyright (c) http://www.123rf.com Topic: Family Food Experts Talk Radio 2012-08-30 15:15:51 
FamilyFood Experts Airing September 5, 2012 Host and Founder of Family Food Experts: Ellen Briggs FamilyFood Experts: Talk Radio www.FamilyFoodExperts.com Topic: Kids 2012-08-23 16:56:11  Pack a Healthy Lunch your Kids are sure to Love!
Packing a healthy lunch your kids are sure to love can be done with ease. When your child is fueled with a balanced meal, they’ll have the energy to get through the school day and that = happy kids + moms too! Of course we like to share our tips and kid approved recipes in order to make your “homework” easier. Happy “Back to School” time. Start by stocking up each week with fresh fruits and vegetables and get the kids involved in making the choices. You’ll be surprised how much they really know about nutrition and what they are excited to try. When making a school lunch, remember that half of what you pack should include fruit and vegetables. Incorporate vegetables by adding them to sandwiches or wraps. Add items such as: sliced carrots, lettuce, peppers, spinach or tomatoes. Bring color to any lunch with a variety of cut-up veggies; children love to dip in low-fat ranch dressing, peanut butter, yogurt dip or salsa. Just remember to pack it in! Serve fruit cut-up in reusable containers and include a variety of colors. Remember that kids love anything on a stick. Serve cubed fruit on a kabob or colorful toothpicks. Add fruit that is already in its own convenient package such as: bananas, apples, pears, peaches and clementines. Think of a variety of colors such as: blueberries, strawberries, honeydew, cantaloupe, grapes and watermelon. Fruit and vegetables are loaded with fiber, vitamins and minerals and are naturally low in calories. Another idea is to pack dried fruit such as raisins and cherries. Remember to include calcium-rich foods. Have your children purchase 1% or fat free milk at school. It is very exciting to be independent and buy your own drink. Kids are more interested to try an item their friends are also consuming. Include in their lunch box items such as: yogurt, string cheese or pudding made from low-fat milk. It is recommended that any child 2 years of age or older consume 1% or fat free milk. Make the grains you pack your children whole grain. Look for 100% whole wheat bread, pita or wraps. Choose brown rice or quinoa and include whole wheat pretzels and crackers. At least half of the grains your children consume each day, should be whole grains. Be sure to include protein-rich foods in your child’s lunch. Protein-rich foods include chicken, turkey, lean beef, chunk light tuna packed in water, beans, eggs and nuts. Other items to consider are soy products like tofu and veggie burgers. Choose lean or low-fat items and try to avoid processed meats that are high in sodium. Most of these protein-rich foods are high in B vitamins and iron important for children’s growing bodies. Include meatless meals like bean burritos which are delicious served warm or cold. Other good sources of protein are yogurt, low-fat cheese and milk. Lunch Ideas: Chicken Salad with Greek Yogurt served with Whole Wheat Pita or crackers Add Cucumbers slices, cherry tomatoes and edamame Serve a side of orange slices and cubed honeydew/cantaloupe 8 oz 1% or skim milk Recipe: 8 oz chicken without skin, chopped ½ cup Plain Greek Yogurt (such as Chobani Greek Yogurt) salt and pepper to taste Combine well. Add your favorite veggies or herbs for added flavor such as: onions, celery, carrots, grapes, peppers, dill or thyme. Add more Greek yogurt for a creamier texture. Makes 2 servings. Turkey Roll-Up with carrot sticks, hummus, lettuce and cherry tomatoes Serve with sugar snap peas Honey Whole Wheat Pretzels Cubed Watermelon Chobani Champion Greek Yogurt Recipe: 4 slices of all natural turkey breast 2 T hummus ¼ cup French cut carrots 2 large leaves of iceberg lettuce 6 cherry tomatoes 6 toothpicks Place 2 slices of turkey over one another to make 2 individual piles. Spread 1 T of hummus over each pile and add half of carrots. Roll turkey and then roll again in 1 lettuce leaf. Add 3 toothpicks with 1 cherry tomato, evenly spaced, to hold roll together. Slice between tooth picks to make 3 rolls, for a total of 6. Makes 1 serving.
Bean Burrito on a Whole Wheat Tortilla Cucumber Sticks and Cherry Tomatoes Strawberry and Blueberries Chobani Champion Greek Yogurt Recipe: 1 (15 oz) can of organic pinto beans 1 T extra virgin olive oil 1 T onions, diced 1 tsp garlic, minced ½ cup water 1 T tomato paste ½ cup brown rice, cooked ½ cup Monterey jack cheese 1 tsp chili powder salt and pepper to taste 3 whole wheat tortillas, warmed (heat in microwave between damp paper towels for 30 – 45 seconds or until heated through) Heat olive oil, onions and garlic over medium high heat. Add pinto beans and sauté for 1 minute. Add water and heat for another 1 minute and then add tomato paste. Stir continuously, over heat, until blended well. Add chili powder, salt, pepper and rice and heat approximately 4-5 minutes. Add cheese and blend, over heat, until melted throughout. Beans and rice should be soft, cook longer if needed. Add more chili powder if desired. Split mixture amongst 3 tortillas, fold in sides and roll. Can be placed in foil and packed in thermos or make it the night before, place in refrigerator, and pack in lunch box to be served chilled. Makes 3 servings.
Topic: Kids 2012-08-10 10:17:35 
Back to School Tips for an “A” in Nutrition It’s that time of the year again, and as we get our children ready for their fresh start to a new school year, we would like to share a few of our winning tips to success. Stock your kitchen right: The Refrigerator: Stock your refrigerator with protein packed, high fiber and calcium-rich foods. Think color and convenience. That means a variety of fruits and vegetables, cut up and ready to go. Try packing the items in clear containers and place where the kids can easily locate and reach them. Include low fat dairy items such as Greek yogurt, reduced fat string cheese, pudding and cottage cheese. Keep easily made items on hand such as: tomato salsa/salad, artichoke dip, bean dip, guacamole, Tzatziki, hummus, tuna salad or egg salad to pair with cut up vegetables and whole-wheat pita or corn tortilla chips. Stock up on 1% or fat free milk, and prepare fruit infused water to give the kids the added flavor they may crave. Designate a shelf for these grab and go foods. Lastly, fill up BPA-free water bottles with filtered tap water. Easily reach for that bottle when running for the bus or soccer practice. The Freezer: Stock your freezer with many colors too. Keeping frozen fruit on hand creates an instant smoothie, an amazing fruit dip or great topping for waffles, pancakes, frozen yogurt or yogurt parfait. Pre-cut vegetables can ease dinnertime chaos, and help get a healthy meal on the table faster. Keep on hand whole-wheat frozen waffles, pancakes and bread, frozen corn tortillas or whole-wheat tortillas or pita. When cooking dinner, make a bit extra, and freeze in single serve containers. This new habit will allow for a healthier dinner when life gets chaotic. Don’t forget about dessert. Low-fat frozen yogurt, ice cream treats made with skim milk as the first ingredient and 100% fruit bar treats can always fit in a healthy freezer. The Pantry: It helps to categorize your pantry by shelf or area. This will allow for healthier food choices and greater ease when time is tight. Stock a shelf with nuts, seeds, natural peanut butter/sunflower butter, dried fruit and popcorn. Plan ahead and pack snack size containers with nuts and dried fruit. This technique will help prevent eating large portions and also allows for another grab and go snack. Another shelf could include whole-wheat cereals, oatmeal, and whole-wheat pancake mix. Pack cold cereals in large containers and mix cereals to better meet your children’s preferences. Designate an area for more snack-size containers/baggies of corn tortilla chips, Pop Chips, lentil or falafel chips, or whole-wheat pita chips to be paired with the dips you prepared in the refrigerator. Always think about providing protein and fiber at each meal and snack. Don’t forget whole-wheat pasta, brown rice or other grains such as quinoa. Many grains require little time and help put a healthy dinner on the table in 30 minutes or less. Also, stock your pantry with dried or boxed/canned beans, tomatoes and good quality tomato sauces to add to the grains. Pack last night's dinner in a thermos for an amazing lunch the following day. When your refrigerator, freezer and pantry are stocked right, it allows for greater ease and healthier choices when making breakfast, packing lunches, serving snacks and putting together dinner. The Gadgets: When you are pulled in many directions with many different demands, time gets away from you. Providing and preparing healthy foods is a big challenge. Look into adding some of our Babe's Faves gadgets to help make life a bit easier. Purchase a good quality blender; whip up a quick breakfast smoothie, make hot soup and amaze the kids by making ice cream! Think about adding a slow cooker to your kitchen. When time doesn’t allow for cooking dinner, walk into dinner already made. A food processer may look intimidating, but it will quickly become your best friend. It will slice, chop, dice and puree your favorite fruits and vegetables to be stored for meals for the entire week with the press of a button, literally! The Tools: Stock up now on different portion size containers, thermos, BPA free water bottles, freezer packs, and lunch boxes. Keep these tools (expect for freezer packs) all in one area of your kitchen with napkins and utensils to get a meal out the door fast.
Check out other blogs for some more back to school tips! We Can Help Fight Childhood Obesity…Let’s Move! You CAN Have fun and get in SHAPE too! Exercises the whole family can enjoy! It’s Good for You and Our Planet…Go Meatless Monday! Start your day off right…with Breakfast! Finally a Healthy Dinner at Home Live Greener…Join TerraCycle.net and Outsmart Waste! Make Baking a Bit Lighter Tips to make the school birthday celebrations even brighter! How to Nourish your Child’s Body and Mind
Topic: Babes' Product Spotlight 2012-07-30 21:08:57  Babes Product Spotlight: Chobani Greek Yogurt Fuels our Olympians! It’s no secret that the NutritionBabes LOVE Greek yogurt, especially Chobani! We are so excited that Chobani is an official sponsor of the 2012 U.S. Olympic Team! Our athletes are sure to excel with Chobani Greek yogurt fueling their workouts. What could be more appropriate than giving away Chobani Champions to celebrate the Olympic Games? In addition to our favorite plain and vanilla flavored yogurts, Chobani offers Chobani Champions, the first Greek yogurt made for kids (and yogurt loving adults too!). Champions are available in 4 flavors: Verry Berry, Honey-Nana, Vanilla Chocolate Chunk and Orange Vanilla. Each 3.5oz container is perfectly sized for kids and contains 8 grams of protein and only 100 calories (120 for the Vanilla Chocolate Chunk). That’s at least double the protein of most major yogurt brands! If you want to have some fun, make delicious smoothies using the flavored yogurts! We have created Verry Berry and Creamsicle smoothies made from Champions and the kids LOVE them! As always, Chobani yogurt is a good source of protein, calcium and Vitamin D, and made with only natural ingredients. Are you a Chobani lover too or just want to try a whole bunch of flavors? We’ve got tons of Chobani cups for you! Enter to win 2 cases of Chobani Greek yogurt (1 case Chobani cups and 1 case Chobani Champions) from www.NutritionBabes.com! Contest ends 8/15. Topic: Fruits and Vegetables 2012-07-24 22:36:48  Beautiful Blueberries July is National Blueberry Month and we are celebrating one of our favorite superfruits. Blueberries are a good source of fiber and a very good source of Vitamin C, Vitamin K and Manganese. These little blue dynamos are of particular interest because of their very high antioxidant content. Anthocyanins, the compounds that give the berries their blue hue, are a major contributor to their antioxidant activity. These powerful berries are of particular interest in reducing the risk of cancer, cardiovascular disease and some significant age related diseases such as Alzheimer’s. As Dietitians we love blueberries for their versatility. They are delicious as part of any breakfast, snack, salad or dessert. Other ways to enjoy them are in marinades, as a glaze for meats or as a flavoring for infused water. Blueberries also have a low glycemic load which means they are not likely to negatively impact your blood sugar. A ¾ cup serving of blueberries contains only 60 calories, how do you love to eat them? We have created many recipes containing these delicious treasures. Whether fresh or frozen, keep them on hand year round to add flavor and nutrition to your diet. Protein Power Blueberry Oatmeal Wild Blueberry and Greek Yogurt Smoothie Overnight Oats with Greek Yogurt and Berries Verry Berry Greek Yogurt Smoothie
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Topic: Babes' Product Spotlight 2012-07-13 22:21:08  Babes Product Spotlight: LARABAR In a world of highly processed foods, LARABARS are a welcome change. They are unique because they are made from whole foods; mostly nuts, fruit and spices. Each bar contains only 2-9 pure and simple ingredients! With the exception of the chocolate chip flavors, LARABARS are: Gluten free Additionally, LARABARS are not baked or cooked. The fruits, nuts and spices are ground and mixed together to create a snack that remains as close to its natural state as possible. Another bonus is that these bars don’t freeze or melt (except the chocolate chips) which makes them very portable. Toss them in your gym bag, lunch box, purse, desk or anywhere else you stash your snacks. LARABARS are a tasty way to fulfill a snack or sweet craving. They are available in full size and snack size bars. The larger bars range from 190-230 calories with the snack size bars containing around 100. There are 20 amazing flavors which means there is something for everyone. Want to try tons of LARABAR flavors? We’ve got ‘em! Enter to win a 16 bar variety pack on our homepage! Winner also receives a bonus LARABAR water bottle and tote bag! Contest ends July 25th. Good luck! Topic: Babes' Product Spotlight 2012-06-29 16:00:26  Babes Product Spotlight: Gliding™ Sliding Disc Exercise System It’s no secret that we are enthusiastic about fitness and the critical importance of exercise for optimal health. One of our favorite workout tools is the Gliding Disc system. This affordable and easy to use workout system was invented by Mindy Mylrea, an award winning fitness professional and mom of three. We love them because you can use them to work your whole body without the impact of running and jumping. No more excuses about bad weather or lack of equipment. Get fit in the comfort and privacy of your home. The Gliding Disc System comes with the patented gliding discs, and a DVD including 3 workouts: Total Body Sculpting, Fat Burning Cardio, and Ultimate Buns and Legs. The system also includes the “Glide into your Jeans” program guide and meal plan. Worried about getting bored? No problem! Also available and sold separately are the Absolute Abs and Cardio Blast DVD’s you can use with your discs. Learn all about Gliding at their website: http://www.glidingdiscs.com/default.php Want to try Gliding at home? Enter to win a “Complete Gliding Program” on our homepage! Contest ends 7/15. Good luck! Topic: Healthy Traveling 2012-06-26 14:38:08  Have fun in the sun and protect yourself too! Hopefully, we have all leaned the importance of wearing sunscreen when exposed to the sun’s rays. However, with the seemingly infinite number of products available, choosing one is often a daunting task. The FDA recently announced new sunscreen rules that will take effect in December 2012 for most major manufacturers. Sunscreen 101: Most sunscreens offer protection against the UVB burning rays, but not necessarily the weaker, yet more prevalent and still damaging UVA. The new broad-spectrum label will require products to protect against BOTH UVA and UVB rays. Additionally, those sporting the label will be required to pass a test proving that they protect against UVA as well. Also, new standards are being set for claims about water resistance and SPF factors. Labels must specify the duration of protection after swimming or sweating. Those without water resistance will need to carry a warning label. Sunscreens will not be allowed to state they “block” the sun, or that they last for longer than 2 hours unless proof is submitted to the FDA. Prevention of skin cancer or aging claims can only be found on those with SPF 15 or greater when used in conjunction with other protective measures. What do I do now? Although we need to limit our skin's exposure to the sun, one thing to note is that our bodies need the sun to make Vitamin D. Unfortunately, sunscreen blocks our ability to do that effectively. Check out our blog “Are You Getting Enough of the Sunshine Vitamin?” to make sure you are meeting your Vitamin D needs. Fun in the sun is a major part of our lives. A little thought and preparation can go a long way to make sure that safety and fun can go hand in hand. Topic: Babes' Product Spotlight 2012-06-15 22:31:01  Babes Product Spotlight: Silver Palate Pasta Sauces Go to any supermarket and you will probably find dozens of different pasta sauces. As Dietitians, we are often asked which ones we recommend among the sea of sauce. Silver Palate brand is a top choice because of their all natural ingredients and restaurant quality taste. Anyone who’s ever attempted to make their own sauce most likely does not pour in soybean oil or high fructose corn syrup. That is what you will find in many of the popular brands. Silver Palate San Marzano Marinara contains tomatoes, extra virgin olive oil, onions, carrot, spices and a tiny bit of pear concentrate. The nutritionals are VERY impressive with ½ cup containing only 50 calories, 3.5 grams of fat, 360mg of sodium and only 3 grams of sugar. Most supermarket brands have at least double the sugar, and often from an undesirable source. Our favorite pick, the Low Sodium Marinara, contains only 115mg of sodium which is amazing for a jarred product. All available varieties include: Low Sodium Marinara, San Marzano Marinara, San Marzano Fra Diavolo, Thick and Sassy, San Marzano Tomato Romano, Deluxe Tomato Basil, San Marzano Garlic Balsamico, and Vodka Elegante. Our NutritionBabes recipe page offers several dishes incorporating Silver Palate sauces. Try some at home: Chicken Cacciatore NutritionBabes Vegetable Lasagna Want to experience the Silver Palate saucy goodness for yourself? Enter to win a jar of each variety of Silver Palate pasta sauces. That’s 8 jars!!! Contest ends 6/30. Enter here. Topic: Healthier Holidays, Parties, and Celebrations 2012-06-14 06:51:55 
Backyard BBQ for DAD! Father’s Day is Sunday and it’s the perfect time to get your family and friends together to celebrate! When I think of Father’s Day, BBQ is the first thing that comes to mind. Let’s put a twist on it and make it a bit healthier. Remember it’s all about portion control and incorporating whole grains and vegetables. Many of the items can be made ahead of time allowing more time to spend with family and friends, enjoy! Starters and Sides Artichoke Dip with Grilled Whole Wheat Pita Wheat Berry Veggie Salad with Citrus Vinaigrette NutritionBabes Zucchini, Tomato and Onion Bake Grilled Eggplant with Goat Cheese Main Fare: Ground Turkey Kebabs with Tzatziki NutritionBabes Buffalo Chicken with Blue Cheese Dressing
Sweet Endings Grilled Peaches and Frozen Yogurt
Topic: Fruits and Vegetables 2012-06-08 07:12:27  Cherries…the Super Fruit! There are many fruits to enjoy in season during the summer, but CHERRIES are one of our favorites! Cherries are in season all summer long, late May to August and are perfect for an “on the go” snack. They’re packed with antioxidants, Vitamin A, Vitamin C, and small amounts of calcium and iron. Cherries are best known for their anti-inflammatory benefits. Cherries contain the antioxidant, anthocyanin and boast the highest concentration among most fruits. The benefits of consuming cherries include reduced pain from gout and arthritis, as well as many heart health benefits including a reduction in cholesterol, and a decreased risk for atherosclerosis and metabolic syndrome. The anti-inflammatory benefits can also reduce post exercise muscle and joint pain, helping athletes reduce muscle damage to recover faster from a tough workout! Cherries are 45 calories for a ½ cup, and include 2 g fiber. Wow, that’s a “super fruit”! Cherries are perfect alone or tossed on oatmeal, Greek yogurt, pancakes or waffles. They make a fabulous salsa or poach well for a delicious topping on chicken or fish. The possibilities are endless. In the summer, we especially love cherry infused water with mint to cool you off and keep you hydrated. There are many varieties, sweet or sour. Montgomery Cherries are best known as sour cherries. They are mostly found canned or frozen and will contain the highest concentration of anthocyanin. The sweet cherries have a few more varieties. Best known are the Bing Cherries. It’s a large, round, extra-sweet cherry with purple-red flesh and deep red skin. It’s almost black when ripe. Bing Cherries are in season late May until early August. The Lambert Cherries are a little smaller with dark-red skin and a rich flavor. They are also available late May until early August. The Rainer Cherries are milder and sweeter than the Bing with a sweet, yellow or pink skin. Make the most of these precious super fruits. Store unwashed cherries in plastic bags in the refrigerator. Remember to wash them well before consuming. You can freeze cherries by rinsing and draining well. Pitt them and spread in a single layer on a cookie sheet and place in the freezer overnight. Once frozen they can be transferred to a heavy plastic bag and can be kept frozen for up to a year! To poach cherries use one cup of water and two cups of pitted cherries, perfect to top almost any lean meat or fish. Be sure to check back all summer long for some of our favorite cherry recipes! Topic: Babes' Product Spotlight 2012-06-01 23:36:30  Babes Product Spotlight: HINT Water If you are like many people, you get tired of drinking plain water but don’t really want to consume sweetened beverages either. The solution…Hint Water! Hint is lightly infused with natural fruit flavors which means no artificial anything and NO calories! It gives you just the “hint” of flavor you are looking for in your water without any added sugar. Just so you won’t get bored, there are ten refreshing Hint flavors available to suit your taste of the moment: Pear, Strawberry-Kiwi, Lime, Watermelon, Pomegranate-Tangerine, Mango-Grapefruit, Honeydew-Hibiscus, Blackberry, Raspberry-Lime, and Cucumber. Are you wishing they made soda too? Well, Hint also offers Hint FIZZ which is a refreshing alternative to soda without any artificial sweeteners, added sugars or calories. Try all 4 fizzy flavors: Strawberry-Kiwi, Watermelon, Blackberry and Peach. Where do I find Hint Water, you ask? Check out their website to find out: www.drinkhint.com Feeling lucky? Enter to win some! Click here to win a Hint Water Gift Pack including HINT Water, HINT Fizz, and a HINT tote bag! Contest ends 6/15. Good luck!! Topic: Fruits and Vegetables 2012-05-17 22:04:53  Super Strawberries May is National Strawberry Month! What a wonderful time of year to celebrate one of our favorite fruits. A one cup serving of strawberries is an excellent source of Vitamin C, flavonoids and fiber and contains only 50 calories. While excellent on their own, we have created a plethora of delicious ways to enjoy these nutritional treasures: Fruit and Oatmeal Breakfast Parfait Strawberry Oatmeal Breakfast Pie Strawberries dipped in Dark Chocolate NutritionBabes Strawberry Smoothie "Verry Berry" Greek Yogurt Smoothie Happy National Strawberry Month!
Photo Copyright (c) http://www.123rf.com Topic: Babes' Product Spotlight 2012-05-14 21:22:51  Babes Product Spotlight: Chobani Champions It’s no secret that the NutritionBabes LOVE Greek yogurt, especially Chobani! Aside from our favorite plain and vanilla flavored yogurts, Chobani offers Chobani Champions, the first Greek yogurt made for kids (and yogurt loving adults too!). Champions are available in 4 flavors: Verry Berry, Honey-Nana, Vanilla Chocolate Chunk and Orange Vanilla. Each 3.5oz container is perfectly sized for kids and contains 8 grams of protein and only 100 calories (120 for the Vanilla Chocolate Chunk). That’s at least double the protein of most major yogurt brands! If you want to have some fun, make delicious smoothies using the flavored yogurts! We have created Verry Berry and Creamsicle smoothies made from Champions and the kids LOVE them! As always, Chobani yogurt is a good source of protein, calcium and Vitamin D, and made with only natural ingredients. Are you a Chobani lover too or just want to try tons of new flavors? Enter to win 2 cases of Chobani Greek yogurt (1 case Chobani cups and 1 case Chobani Champions) from www.NutritionBabes.com! Contest ends 5/31. Be on the lookout as Chobani is an official sponsor of the 2012 U.S. Olympic Team! Way to go! Topic: Healthier Holidays, Parties, and Celebrations 2012-05-10 19:11:33  Mother's Day Luncheon Are you planning a special day for your mother, grandmother, aunt or daughter? This is a great time to get together with family and celebrate the special mothers in our lives. Show them how much you care and make a luncheon that’s healthy and delicious too! Roasted Red Pepper and Garlic Hummus NutritionBabes Mediterranean Salad with Greek Yogurt Balsamic Vinaigrette Roasted Beet and Pear Salad with Citrus Vinaigrette Baked Crab Cakes with Tzatziki
Dessert: Grilled Peaches and Frozen Yogurt Happy Mother's Day to all!!
Topic: Healthy Snacking 2012-05-01 00:03:50 
We LOVE Smoothies! We continuously hear about the same struggles from our clients which we’re sure you can all relate to: “I have no time for a healthy breakfast!” “What should I eat before and after I exercise?”, “What is a good snack?” or “My kids won’t eat any fruits or vegetables!”. Our answer to these more than common dilemmas…SMOOTHIES! Smoothies are a great way to pack balanced nutrition into your day. When made correctly, this quick and portable meal or snack is jam packed with vitamins, calcium, fiber and protein. Breakfast is the most important meal and many individuals skip it. Blend a smoothie in just minutes, pour it into a portable cup and you’re out the door. It’s that simple. This fiber and protein packed breakfast will keep your hunger at bay and your body properly fueled. If you’re on your way to exercise, you’ll have the perfect combination of carbohydrates and protein to fuel you through your workout without the added sugar. AND a smoothie made with Greek yogurt is the perfect post-workout snack to replenish depleted protein stores. Are you having trouble feeding picky eaters? Whether it’s the kids or an adult who just does not include a variety of fruits and vegetables, smoothies are a great solution to sneaking them in. So where do you start? A good quality blender is always worth the high sticker price. It will save you a bit of time to reach your desired consistency without too many adjustments. Next, start with a basic base: fruit or veggies, Greek yogurt and ice (if fruit and vegetables are not frozen). A good tip is to always have cut up fruit and veggies in your freezer. Also, make Greek yogurt a staple in your refrigerator and keep the ice trays filled. Look into purchasing a good quality portable cup. It will keep your smoothie cool and allow for a “grab and go” meal or snack while running out the door. Keep on hand some “add-ins” to pump up the nutrition, such as Hemp seeds, Chia or flax seeds. Try some of our “tried and true” recipes, enjoy!
Wild Blueberry and Greek Yogurt Smoothie Very Berry Greek Yogurt Smoothie
Other Protein sources to add: Soymilk Tofu Skim milk Nuts, ground Almond milk
“Add ins” rich in omega-3 and fiber: Flax seed, ground Hemp seed Wheat germ Chia Seed
Tips and Twists: · Smoothie is too thick? Add skim milk, 100% fruit juice, soymilk or almond milk. · Smoothie is too thin? Add more Greek Yogurt, fruit, ice cubes, or tofu. · Smoothie is too tart? Add some honey. · Smoothie is too sweet? Add some lemon juice. · Adding a dark colored vegetable like spinach or kale? Mix in some blueberries. The berries will mix well for a more appealing color.
Think Healthy…not Skinny! Topic: Babes' Product Spotlight 2012-04-28 13:28:49  Babes Product Spotlight: LUNA Fiber bars It’s estimated that approximately 95% of Americans do not consume the recommended 25-35 grams of fiber our bodies need per day. We all know that fiber is good for us, but how do we make hitting that goal a little easier? New LUNA Fiber bars can help! Well known as a maker of nutrition bars for women, LUNA has just launched a band new line of bars called LUNA Fiber. They each contain 7 grams of fiber and are available in 3 flavors: Peanut Butter Strawberry, Chocolate Raspberry and Vanilla Blueberry. These bars are similar to soft fruit filled cereal bars and provide 110-120 calories plus LUNA’s Core 4™ vitamins and minerals: calcium, folic acid, iron and Vitamin D. Not only are these new bars 70% organic, they do not contain any genetically modified ingredients! Cliff Bar & Company, the maker of Luna, has strict protocols to include only non-GMO ingredients in all of their products. That’s a big plus for us. We had the opportunity to sample these tasty bars and they are definitely unique compared to other bars available on the market. Our family members gave them two thumbs up, even the picky ones in the bunch. At only 110-120 calories per bar, they are a great snack option, especially paired with a lean source of protein such as a hard-boiled egg, reduced fat cheese stick or Greek yogurt for a quick breakfast or post workout replenishment. These tasty treats will be available at Target stores beginning in May, and at grocery and natural food retailers in June or at www.lunabar.com. Follow LUNA at www.facebook.com/luna or www.twitter.com/lunabar. Topic: Cleaner Living 2012-04-20 12:50:39  Cleaner Living Through Your Power Company! Currently, 30 US states offer consumers the ability to choose their source of electricity, gas or both. Since the deregulation of the energy market in these states, the customer has many options of how to purchase their power supply. See the following link for a list of participating states and what you are allowed to purchase by choice. http://www.quantumgas.com/list_of_energy_deregulated_states_in_united_states.html The really interesting part of this process is that the various power supply companies derive their electricity and gas through different sources and this is where YOU have the power (forgive the pun) to have an impact on your environment. For example, North American Power and Gas, LLC http://nap-nj.com/ provides 25% of their power through renewable sources. This is standard for all of their customers. But, if you don’t mind spending a little more, you can choose to purchase 100% of your electricity from renewable sources such as wind, water or solar. Most companies offer this option and they also provide a percentage of their standard electricity through renewable energy sources. Pay attention though, that percentage can vary greatly so it takes a little research to choose the company that meets your financial and philosophical needs. You can expect to pay about 20% more on the electricity portion of your bill if you do choose the 100% renewable energy option. If that is not reasonable for your family, simply explore the licensed independent electric supply companies in your state and choose one that provides the best balance of price and clean energy sources. Why bother? Well, you can reduce your family’s carbon footprint, and provide local “green” jobs thus stimulating your local economy and promoting energy independence as well. What do you need to know to sign up? Know your rights! You do not need to sign a contact or pay a switch fee to utilize these services. You should be able to switch or cancel at anytime without penalty. If you do receive some sort of bonus offer to sign up, you may need to participate for a period of time to remain eligible for that offer. Read the fine print and ask questions. When comparing the price per kWh (kilowatt hour), take note that there are sometimes introductory prices that change after a few months. Look into what the current actual rate is before signing up. If you are concerned about the delivery and customer service, rest assured, you are still a customer of your local utility. They will continue to provide the electricity, customer service, billing and repairs. You are simply being charged a lower rate for the electricity portion of your bill through the secondary company. If you have not yet taken advantage of this service, spend a little time online researching your options. It’s a simple way to make a small, yet positive impact on our planet and save some money too! Photo Copyright (c) http://www.123rf.com Topic: Whole Grains and Fiber 2012-04-10 16:59:12  What is All the Fuss about Quinoa?? A very common question from our clients, readers and peers is “What is quinoa and how do I cook it?” We are here to help you learn to use and love quinoa like we do. Quinoa (KEEN-wah) is a very nutritious whole grain seed that is originally from South America. The Incas considered it to be sacred and referred to it as the “mother of all grains”. It actually contains all 8 essential amino acids making it a rare complete protein among grain sources. In addition to being a great source of fiber, iron and B vitamins, quinoa is also gluten free! It can be used much like rice or couscous, and pairs beautifully with vegetables, fruits, nuts, seeds, poultry, meats and seafood. How do you make it? Generally, it is a good idea to rinse quinoa before cooking to remove any bitter residue. Some brands are pre-washed, but you may want to err on the safe side and rinse it anyway. I find the easiest way to do this is to pour the quinoa into a gold tone coffee filter and run it under water. The grains are so tiny that they will most likely run through an average sieve. Once rinsed, you want to drain it very well then transfer to a saucepan with a lid. The ration of liquid to quinoa is 2:1. If preparing quinoa for a lunch or dinner meal, we usually cook it in low sodium chicken broth such as Pacific Naturals low sodium broth which is also gluten free. Pour the liquid over quinoa and bring to a boil. Then cover, reduce heat to a simmer and cook for approximately 15 minutes until all the liquid is absorbed. White spiral like threads will appear around each grain. Check the package for brand specific instructions. If you wish you can add nuts, dried fruit, herbs or spices to the pot while cooking. Check out our NutritionBabes quinoa recipes for ideas: You can also use quinoa where you would have normally served rice such as in our NutritionBabes Chicken Marsala served over a bed of quinoa with pine nuts. As a high protein breakfast alternative, try our Breakfast Apple Cinnamon Quinoa. It works well as an oatmeal replacement and its protein profile is a great way to sneak some into your morning. This recipe is also gluten free and vegan! Buy a small 1-2 pound bag or box and play around with it. You would be amazed at the variety of flavors that blend well with quinoa. Add it to your holiday tables and your summer BBQ’s. Make a batch of plain quinoa and keep it in the frig. Sprinkle it over salads for extra texture or add to soups instead of noodles. FYI, quinoa is even Kosher for Passover! The possibilities are endless! Enjoy!
Topic: Kids 2012-04-03 14:04:23  We can Help Fight Childhood Obesity…Let’s Move! We have all heard the startling facts; childhood obesity rates in America have tripled and nearly one in three children in America are overweight or obese. And what does this mean? If we do not make a change, one third of all children born in the year 2000 or later will suffer from diabetes at some point in their lives and many others will develop heart disease, high blood pressure, cancer and asthma. So what has changed? Children no longer walk to and from school and after-school programs have been cut. Hours of play time outside have turned into hours of TV, computer time and video games. Convenience foods are no longer a luxury, but a necessity for busy parents. Snacking between meals is too frequent now and portions are much too big. I think we could all agree; we need help! First Lady, Michelle Obama, has made this challenge her mission, her passion! She is determined to change the way a generation of kids think about food and nutrition. This past year, President Barack Obama signed a Presidential Memorandum creating a Task Force on Childhood Obesity. This Task Force will conduct reviews of every program and policy related to child nutrition and physical activity. They will then develop national action plans accordingly in order to successfully meet the First Lady’s goals. This leads us to the First Lady’s Let’s Move! initiative. Let’s Move! is dedicated to allowing children to grow up healthier. The Task Force on Childhood obesity recommends focusing on the five pillars of the First Lady’s Let’s Move! Initiative: 1. Creating a healthy start for children 2. Empowering parents and caregivers 3. Providing healthy foods in schools 4. Improving access to healthy, affordable foods 5. Increasing physical activity The Academy of Nutrition and Dietetics (formally ADA) and the Academy of Nutrition and Dietetics Foundation, has launched the Kids Eat Right initiative that supports the efforts of the White House. As Campaign Volunteers, Registered Dietitians and mothers, we are taking action to educate our children, families, communities and policy makers on the importance of high-quality nutrition to help in the fight against childhood obesity. Together, let's help change the lifestyle of our kids. How can you do your part? Be a good role model yourself! When you instill a healthy lifestyle for yourself and your children you are providing then with the tools and habits that will last a lifetime. Are you on board? We all play a role in reducing childhood obesity and ensure a healthier lifestyle and future for our children. We’re here to give you the information on how to create a healthier lifestyle. Join us, we CAN make a difference. Check out some of our numerous tips, recipes and blogs related to this fight! Like our Facebook Page and receive Kids Eat Right Monday Messages! Each Monday we will post articles, tips and recipes to help your children grow healthy. You Can have FUN and get in Shape too! Finally…a Healthy Dinner at Home Start your day off right…with Breakfast! The new “MyPlate” icon to replace the Food Guide Pyramid Be a Good Role Model and get Healthy! How to Nourish your Child’s Body and Mind The President’s Challenge: The Nation’s Physical Activity Program What is Balanced Nutrition and How can you easily incorporate it into your lifestyle? Sorting through the Food Labels 2010 USDA Dietary Guideline for Americans One school makes a change to help fight childhood obesity, yours can too!
Topic: Babes' Product Spotlight 2012-04-02 16:42:10  Babes Product Spotlight: PackIt Foldable, Freezable Lunch Bag How many portable insulated lunch bags have you owned? If you are anything like me, the answer is MANY. The PackIt is a refreshing answer to the age old problem of how to keep lunches cool at a safe temperature. A study released in 2011 by the journal Pediatrics measured the temperatures of pre-school lunches 1 ½ hours before they were eaten. It shockingly revealed that only 22 (1.6%) of the 1361 perishable food items in the 705 sack lunches measured registered in a safe temperature range. Wow! The more disturbing fact is 45% of those lunches contained at least one ice pack! Based on this information, there is a good chance that your children’s (or your) lunch may not be safe to consume by lunchtime. What to do? Well, here’s where the PackIt is different. It IS the ice pack. This foldable, freezable cooler contains the ice packs in its lining. Stick it in the freezer overnight, unfold and load it up in the morning. Your food will stay refrigerator cold for up to 10 hours, no additional ice packs needed. To add to the goodness, according to the product website, PackIt is PVC-free, BPA-free, lead-free, non-toxic, earth-safe and reusable. What a great way to live a little greener and safer too. There are many sizes now available to allow you to maximize your PackIt use. As a busy mom, the PackIt Shop Cooler is very exciting. Bag your perishable grocery items and keep them cool for up to 6 hours in the car! No more rushing home to your frig and freezer when you still have a few more stops on your list. Use the other available sizes for snacks, a family picnic, or even to tote around your wine. Check out all the available products at www.packitcool.com. Enter to win your very own PackIt personal cooler! Choose between Aqua, Orange Polka Dot, or Grey Plaid. (Color choices found at www.packit.com) Contest ends 4/23. Enter here. Topic: Healthier Holidays, Parties, and Celebrations 2012-03-29 00:03:17  Celebrate Spring...with Eggs! It's that time of the year again; everywhere you look there are eggs! Eggs are a big part of our traditional, springtime holidays symbolizing new life; and during Easter and Passover many are consumed. Not only is the egg a focal point of our celebrations, but they’re nutritious too! An egg is an inexpensive, high-quality protein-rich food, packed with lutein, an important antioxidant for healthy eyes, and choline, a B vitamin important for cognitive performance and healthy brain development. With all of that said, we'd like to pass along a few tips to better enjoy your eggs during this bright time of year. Play it safe to avoid the cracks! When buying eggs, check to ensure they’re clean and free of cracks. Refrigerate eggs promptly and store them in their original cartons. Keep an eye on the expiration date. Typically, eggs should be consumed within 3 weeks of purchase. Be sure to always wash your hands when handling eggs. Also wash utensils, countertops and other surfaces that come in contact with the eggs. Eggs may carry Salmonella bacteria; the cause of the most frequently reported foodborne illness. Be sure to properly cook your eggs. Bacteria can multiply quickly in temperatures between 40 – 140 degrees F. Cook thoroughly until the yolk and white are firm and no longer runny. Casseroles and other egg containing foods should be cooked to 160 degrees F and served immediately. Also, thoroughly reheat egg dishes to 165 degrees F. AND most importantly, eggs should not sit out for more than 2 hours. Refrigerate eggs and egg dishes below 40 degrees F. If eggs are used for holiday festivities, think about one set to decorate and hunt and another set to eat. The perfect hardboiled egg: Place eggs in a saucepan large enough to hold all of the eggs in a single layer. Add cold water covering eggs by at least 1 inch. Over high heat, bring eggs to a boil. Remove pan from heat and cover. Leave eggs to stand in hot water about 12 – 15 minutes for large to extra large eggs. Cool eggs under running cold water or in a bowl of ice water. Store in the refrigerator, unpeeled up to 5 – 7 days. What do you do with all of the leftover eggs? Try our Avocado Deviled Eggs or our NutritionBabes Egg Salad!
Topic: Healthier Holidays, Parties, and Celebrations 2012-03-26 12:44:30  Springtime Entertaining
Spring is a time of new beginnings and the Easter and Passover holidays mark its arrival. These special occasions bring our family and friends together to share a delicious, home cooked meal. However, we all know that many of our traditional holiday items, regardless of which holiday you celebrate, tend to be laden with fat, sugar and calories! AND, let’s not forget the portion sizes! We once again put together a springtime holiday menu to allow you to make better food choices. The base of most of our traditional holiday dishes are nutritious, we just need to be more conscious of portion sizes and cutting back on the amount of fat and sugar included in your recipes. Enjoy!
Starters:
Main Fare:
Dessert:
Tips for the holiday:
Topic: Healthy Traveling 2012-03-15 13:34:37  Babes Faves: Royal Caribbean International Going Cruising? Here’s How to Navigate the Cuisine and Avoid Going Overboard! If you’ve ever taken a vacation on a cruise ship, you are well aware of the overabundance of food at every turn and every moment of the day and night. In the land of lavish midnight buffets and seconds, thirds and even fourths at dinner, how do we enjoy a little rest and relaxation without adding 5 or 10 pounds at the same time? I recently returned from the most amazing family vacation aboard Royal Caribbean International’s Oasis of the Seas. http://www.royalcaribbean.com/findacruise/ships/class/ship/home.do?shipClassCode=OA&shipCode=OA&br=R I’ve cruised many times before, each a challenge to stay fit while indulging in extra desserts and fat /sugar laden foods. To my surprise, the Oasis provided many opportunities to enjoy delicious AND healthy cuisine. Most ships promote “lighter” menu items that they offer in the dining rooms during mealtime. Royal Caribbean has taken it to a new level. The Solarium Bistro is a specialty restaurant dedicated to serving menu items lower in calories, fat and sugar. At breakfast you will find a beautiful fruit bar with yogurt, nuts, seeds and muesli along with low sugar cereals and skim milk. At the hot bar, there are turkey versions of typical meats like bacon and sausage. At lunch they offer whole grain wraps with butternut squash and other veggies, a wonderful salad bar and lean proteins. Breakfast and lunch are complementary with a modest fee charged at dinnertime when the Solarium is transformed into a romantic, candlelit restaurant. The menu is packed with a wide variety of delicious options with each entrée containing less than 500 calories. Check out a sample dinner menu here:http://www.royalcaribbean.com/content/en_US/pdf/SolariumDinnerMenu.pdf If dining in the main dining room called the Opus, there is a “Vitality” menu offered at each meal which contains an appetizer, entrée and dessert for a total of 800 calories or less. The Park Café, located in the beautiful Central Park neighborhood of the ship, offers made to order veggie paninis on whole grain bread or pita, as well as a make your own salad bar with lean proteins, including shrimp. There are plenty of fruit cups and yogurt parfaits as well as other whole grain sandwich options. To be honest, my kids insisted on eating at the huge Windjammer buffet most of the time. It offers several different cuisines: Indian, Chinese, Italian, American BBQ etc… I admit it is a challenge, but it is possible to navigate a buffet and come out with a healthy plate. At most meals there is some form of fish, often more than one. My favorite was a fish tikka! There are always veggies, salad, lean deli and carving meats, turkey burgers and broth based soups. The truth is, if you follow the rule of MyPlate.gov and fill ½ your plate with fruits/veggies, ¼ with lean meat, and ¼ with grains (preferably whole) it’s easy. Just avoid filling the plate 3 or 4 times! The 2 tablespoon principle always helps too. If there are items you love that you know are high in unhealthy fats and sugars, have a few spoons and enjoy. Just try not to go overboard, literally. What’s the real trick to avoiding weight gain on a cruise? MOVE! Every ship I’ve ever seen has a gym and usually a track as well. The fitness center on the Oasis of the Seas is superb. With ample equipment, classes (some for a fee) and a walking/jogging track, there is something for everyone. Don’t forget the stairs. Many, many times each day you will need to ascend and descend decks to get where you need to go. Always take the stairs to go down, and try to avoid the elevator if you need to go up 4 decks or less. If you are pretty fit, try a few extra flights. This ship is so large that 2.4 times around the track equals a mile. Walk a lap or two a few times a day to burn some extra calories. If the gym is not your thing, there is an ice skating rink, basketball court, flow riders, rock climbing walls, video games like Dance Dance Revolution, dance classes and nightclubs to keep you moving. Find what works for you and stick with it. Don’t forget, consuming nutrient dense fruits and veggies, whole grains, low fat diary and lean proteins will help keep your immune system in tip top shape, an important part of staying healthy to enjoy your vacation. A little thought and planning goes a long way to ensure you make the most of your special getaway!
Topic: Babes' Product Spotlight 2012-03-13 20:46:01  Babes Product Spotlight: Element Bars Energy bars have become extremely popular in our society. Some are high in protein for post workout replenishment, some high in carbs for pre-workout fuel. Others are consumed as snacks or meal replacements. Among the sea of available bars, how do you choose one to suit your personal taste and nutritional needs? Make your own! Element Bars actually allows you to “build your own bar”. They offer two types of custom whole foods bars: classic and endurance. All Element Bars are hand made from whole ingredients and you get to choose items from the following categories: core, fruits, nuts, sweets and boosts. The combinations are endless. This unique experience allows you to play with all the ingredients to achieve the nutritional balance you desire. As you select each ingredient, the nutrient value adjusts right before your eyes. Don’t know what to choose? No problem! Element Bars offers popular readymade flavors at a lower cost than the custom bars. We had the pleasure of tasting samples of Almond Sunrise, Datey Divine, Chocolate Cherry, and Autumn Blueberry. All were delicious and each provides a different nutrient profile. Element Bars also produces a variety of bars entitled “Element Vitality”. According to the website, these bars were designed with chefs and dietitians to help address common side effects of cancer treatment. These bars are mini sized for better tolerance and are available in 4 flavors. And, 10% of the profits are donated to the American Cancer Society. To order your own Element Bars go to www.elementbars.com. Use code “NB15” and receive 15% off your order! Feeling lucky? Enter to win your own custom built 12 pack of Element Bars on our homepage! Contest ends March 31st. Topic: Fitness and Exercise 2012-03-06 12:56:23  You CAN have FUN and get in SHAPE too! We all have an excuse for not making it to the gym, but really do you need the gym? You CAN have FUN and get in shape too! Let’s think outside the box. Incorporate family activities that promote exercise, go outside and play with your kids, have a date with your significant other in the park and change up “lunch with friends” and meet for some exercise instead! Jogging Biking Baseball/Football Swimming Tennis Walk with the dog Day in the park with the kids Dancing Hiking Ice Skating Get out there and have FUN! Topic: Babes' Product Spotlight 2012-02-29 20:58:08  Babes Product Spotlight: Gnu Foods Flavor and Fiber Bars Do you know how much fiber you consume in a day? If you are like most Americans you average approximately 15 grams. The recommended intake varies but simplistically it is 25 grams for most women and 38 grams for most men. If you have trouble achieving this daily goal we have a solution for you! Flavor and Fiber bars by www.gnufoods.com are a delicious way to boost your daily fiber intake. Packing 12 grams of fiber into a 130-140 calorie bar is an easy way to consume nearly half of your recommended daily fiber in one mini-meal or snack. They are available in 10 different flavors, contain no additives or preservatives and are Kosher. The whole grains in Gnu Bars contain all the parts of the entire grain kernel; they haven’t been milled or processed out like so many other whole grain foods or supplements. The exciting news is that Gnu recently released 3 hot new flavors including Blueberry Cobbler, Blondie and Carrot Cake. They are available for pre-order until March 15th 2012. Only $19.99 for a 5 pack of each flavor with free shipping. Click here! Are you new to Gnu? Choose any 5 of the 7 original flavors for only $7.95, including shipping. Click here! New customers only for this offer, but once you try them, you’ll want more. They are great as a snack, or for a quick breakfast with a piece of fruit and some yogurt, cheese or hard-boiled egg. Feeling lucky? Our friends at Gnu Foods are giving away a 5 pack of each new flavor! Enter to win on our homepage, contest ends 3/15/12. Enjoy!
Topic: Seafood 2012-02-28 20:32:22  Barramundi: The Sustainable Seabass Love Seabass but not loving the impact it has on our environment? Luckily there is another option for you. Barramundi is nicknamed the "Sustainable Seabass". It is sustainably farmed throughout parts of the world and even here in the US through a process called Smart Aquaculture™. The bonus of this innovative method of farming is that each serving is "free of mercury, PCBs and other contaminants" according to www.thebetterfish.com. We all know that consuming fish offers many health benefits, one of them being a good source of omega-3 fatty acids. The content of omega-3 fats found in different species of fish varies widely. Australis Barramundi (the world’s largest producer) boasts 600 – 800 mg of omega-3s per 5-oz serving. That’s comparable to wild Coho salmon, and NOT typical of mild-flavored, white fish! The Monteray Bay Aquarium Seafood Watch considers US farmed Barramundi a “Best Choice” and Australian farmed a “Good Alternative”, whereas they list most Chilean Seabass as an “Avoid”. To check out any other seafood ratings click here: http://www.montereybayaquarium.org/cr/cr_seafoodwatch/download.aspx Barramundi is so easy to prepare! Buy it frozen and keep it on hand. It defrosts quickly for busy weeknights and cooks in 15 minutes. Try our “So Easy Barramundi” for a simple and tasty dish. You may just discover a new favorite variety of fish!
Topic: Organics 2012-02-21 22:36:30  Make the Most of your Organic Produce Delivery! Last summer we wrote a blog detailing home delivery services for organic produce. http://tinyurl.com/73x6kwo The exciting part of these services, at least for me, is receiving items you would not ordinarily purchase. While I am not a regular subscriber, I occasionally partake to trial different vendors and experiment with the bounty. This week I had the pleasure of receiving a “small fruit and vegetable box” containing the following items: Braeburn apples, bananas, tangelos, Anjou pears, beets, tomatoes, celery, carrots, collard greens, green leaf lettuce and parsley. Here are the new recipes that arose out of this week’s tinkering and additional meal/snack ideas to make the most out of the delightfully fresh produce available to me. First, I played a game of “name that fruit/vegetable” with my kids. The beets were a big stumper but they did pretty well with most of the other items. I decided to tackle the greens first since they wilt pretty quickly. The result was a hearty and satisfying Collard Green and White Bean Chicken Soup. I baked fresh chicken breasts but it can be quick and easy, especially if you use leftover rotisserie chicken or grilled chicken strips. (Just take note that the sodium content will be significantly higher if using prepared chicken) Looking to bake? Try our NutritionBabes Banana Bread or Banana Pancakes. Apples always make a great snack, but how about incorporating them into your breakfast in our Apple, Cinnamon and Walnut Oatmeal? Wow, I’ve now used everything in the box, except the parsley. I use that to garnish many of my dinner meals, and I keep the rest on my counter like a plant. Simply place the bunch in a short glass with about an inch of water and change it regularly. The great thing about produce delivery is you rarely receive the same box twice. Consider looking into one of these services or joining a produce co-op. You may just have an inner creative foodie looking to get out! photo copyright: Copyright (c)http://www.123rf.com Topic: Healthy Snacking 2012-02-16 14:09:15  How do you choose an energy bar? Walk into any supermarket, convenience or vitamin store and there is a seemingly endless assortment of energy bars, each offering something different. Choosing the right energy bar for you is no easy task, but with a little guidance we will show you how to navigate the sea of available products. Regardless of your personal goals, there are a few ground rules when choosing a bar: How to make energy bars work for you: 1. Gnu Flavor and Fiber Bars www.gnufoods.com 2. Glenny’s Fruit and Nut Bars www.glennys.com 3. Kashi TLC Chewy or Layered Granola bars. www.kashi.com Are you less concerned with calories and like a slightly larger snack? 1. KIND bars www.kindsnacks.com 2. Larabars www.larabar.com 3. Kashi GoLean Bars www.kashi.com 4. Bora Bora bars www.boraborafoods.com Build your own bar! Do you have high cholesterol? Make your own at home! There are many other bars on the market that are also great choices, but we had to stop somewhere. Is there another bar you love that has great nutritionals? Email us and let us know! Happy chewing!
Topic: Fitness and Exercise 2012-02-16 11:48:26  Winter Workout Blues…We can Help! We often hear during the winter how difficult it is to exercise. With many individuals dropping the gym with their expensive fees, how do you motivate yourself when the weather is less than perfect? We hear many excuses: too cold to exercise outside, fewer hours of daylight making it difficult to get moving or just having the winter blues! We’ve come up with a few workouts that can be squeezed into your day at home and some tips to keep it interesting and fun!
10 – 20 Push-ups In between each exercise run once up the stairs and once down. Be sure to hold the rail while going down and please watch your step! Learn the above moves and mix it up with some additional at www.acefitness.org/article/2863/. No stairs in your home, no problem! Instead of running the stairs do jumping jacks, jump rope or run in place for 30 seconds. Tip: Exercise accumulates! It doesn’t have to be done all at once Create your own workout video! Tip: It’s important to rebuild and recover muscle after a workout. Consume a protein rich snack or meal 30 minutes to 1 hour after your workout. Download workouts to your phone!
Start your day and unwind from your day with yoga!
Make yourself accountable! Log your exercise at www.myfitnessjournal.com and make yourself accountable!
Keep on hand the tools to be successful! *3 to 5 pound hand weights Tip: Weekly exercise including strength training is important to maintain/build muscle mass.
Think Healthy...not Skinny! Topic: Healthier Holidays, Parties, and Celebrations 2012-02-07 18:28:24 
Valentine’s Day Dinner that your Sweetie and your Heart are sure to Love! It’s Valentine’s Day and American Heart Month! Do something special for your loved one that’s heart healthy too! We compiled a few heartwarming recipes that you’re sure to love. Combine your favorites to create a special meal. The added touches set the mood for a romantic dinner; fresh flowers, candles and music add to a special evening. Another touch is to serve Sparkling Water infused with Raspberries and Mint for a toast to a heart healthy dinner for two. First Course and sides: Roasted Sweet Potatoes and Pears Roasted Brussels Sprouts with Shallots and Almonds
Garlic Shrimp with Vegetable Quinoa NutritionBabes Vegetable Lasagna with Italian Meatballs Balsamic Chicken with Mushrooms
Fresh Strawberries and dipped in dark chocolate Wild Blueberry CrispTopic: Babes' Product Spotlight 2012-01-31 20:37:35 
Babes Product Spotlight: Corazonas Heart Healthy Snacks Did you ever think that you could enjoy delicious snack foods like tortilla chips, potato chips and snack bars and lower your cholesterol at the same time? Well, we’ve got news for you! Corazonas Foods!™ is a line of delicious snack foods infused with plant sterols, which have been proven to help lower LDL (bad) cholesterol in more than 140 clinical studies. Corazonas combines amazing taste and texture with effective heart-healthy ingredients, so living with high cholesterol doesn’t mean giving up your favorite snacks. Are you wondering how these yummy products can actually be good for you? Well, here’s the deal…(warning, here comes the science) Plant Sterol 101: Plant sterols are naturally-occurring, plant-based compounds that help lower cholesterol levels by inhibiting the absorption of LDL cholesterol from the small intestines into the blood stream by 50 percent, which can help lower LDL cholesterol by 5-14%. The minimum recommended dose is .8g per day with an intake of 1.5-3g per day for maximum benefit. The average person consumes plant sterols everyday through fruits, vegetables, whole grains, and vegetable oils but usually at levels too low to have a significant effect on LDL cholesterol. So how do you munch your way to lower cholesterol? Try some Corazonas Oatmeal Squares – Moist on-the-go squares offer 13-16 grams of whole grain, 5 grams of fiber, 6 grams of protein, and 0.8 grams of plant sterols per serving; available in Cranberry Flax, Chocolate Brownie & Almonds, Chocolate Chip, Peanut Butter and Banana Walnut Tortilla Chips – Light and crispy tortilla chips made with 18 grams of whole grain, 3 grams of fiber, and 0.5 grams of plant sterols per serving; available in Lightly Salted, Squeeze of Lime and Black Bean & Cheese Potato Chips – Sinfully-delicious kettle-style chips with 40 percent less fat than regular potato chips and 0.5 grams of plant sterols per serving in robust flavor combinations; available in Slightly Salted, Parmesan Peppercorn, Italiano 4 Cheese, Spicy Rio Habañero, and Sea Salt & Vinegar. Since February is American Heart Month, the NutritionBabes and Corazonas have teamed up to offer a giveaway of a caddie of Corazonas Oatmeal Squares! Enter on our homepage to win and choose your favorite flavor. Contest ends 2/14. *Statistics and product details from www.Corazonas.com Topic: Heart Healthy Nutrition 2012-01-31 12:47:58 
GO RED for Heart Disease February is American Heart Month. Cardiovascular diseases, including stroke, are the #1 killer in the United States. American Heart Month was developed to remind and urge all of us to join together in the battle against these diseases. Heart disease is by far the #1 killer of women. More women die of heart disease than from all forms of cancer combined. 90% of all women have 1 or more risk factors for developing heart disease, which takes the life of 1 in every 3 women each year at the rate of 1 per minute! In addition to a month long dedication to inspire us all to fight these deadly diseases, the first Friday of each February has been named "Go National Wear Red Day". Across the United States, individuals will be wearing RED to show their support for women fighting heart disease and to urge others to help fight these diseases while raising awareness. Heart disease has touched all of us in some way. Whether it’s someone we love fighting this disease or ourselves, let’s all make it our mission to fight heart disease together. Let’s GO RED for someone we know! The NutritionBabes are joining in the fight! All month long we will be posting recipes, tips and links as well as providing contests with giveaways of products that support and will help prevent heart disease! Help the NutritionBabes spread the word about making the best choices to prevent these diseases. Forward our link to your friends, family and co-workers and remind then to WEAR RED! Let’s GO RED and fight heart disease together!
Want to do more? Visit these websites and see how you can support the fight against heart disease. http://www.heart.org/HEARTORG/
Topic: Healthier Holidays, Parties, and Celebrations 2012-01-27 08:33:45  Healthier Super Bowl Game Plan for the Winning Touch Down It’s that time of year again…Super Bowl Sunday! Once a year, this is the day for friends and family to come together and cheer on their favorite team while noshing on some high calorie comfort foods. We’re here to give you the game plan to avoid falling into a bad play. Attending a Super Bowl Party? We have the tips! Plan Ahead! Keep portions small Do not hang out near the buffet or dessert table Limit your intake of alcohol Need a Game-Plan Menu for your Super Bowl Party? We have it! Pistachios
NutritionBabes Guacamole and Bean Dip
Spinach and Mushroom Quesadilla Great appetizer to start out the game and complements the Guacamole and Bean Dip!
Italian Meatball Sliders Chicken and Vegetable Kabobs and Garlic Shrimp Fire up the grill for these crowd pleasing kabobs and serve with your favorite salad of tossed greens and vegetables with our NutritionBabes Greek Yogurt Balsamic Vinaigrette. Go a step further and put out our Garlic Shrimp to top your salad.
Winter White Chili
Wild Blueberry Crisp
Topic: Healthier Holidays, Parties, and Celebrations 2012-01-22 21:37:42 
Frito-Lay Super Bowl Giveaway! The Super Bowl is quickly approaching and our friends at Frito-Lay would like to help you prep for the Big Game Party! Watch the N.Y. Giants and the New England Patriots battle it out in style. We will be giving away 2 gift packs featuring a set of 3 Touchdown Serving Bowls and a bag of Fritos Scoops corn chips. Fritos Scoops are made from 3 simple ingredients and contain less sodium per serving than a slice of bread. They are also Kosher and free of trans fat, gluten, additives, MSG, lactose and soy. Pair them with a healthy dip such as our NutritionBabes Bean Dip. To enter, simply leave a comment on the bottom of this blog page. We will choose 2 winners on Thursday 1/26/12. Good luck!
Topic: Babes' Product Spotlight 2012-01-16 12:17:32 
Deliciously G-Free…and we love it! Elisabeth Hasselbeck has just written a new cookbook with Gluten-Free recipes we absolutely love! This is a must have for your kitchen library, if you're gluten-free or not! I had the pleasure of sitting in the audience of the Rachel Ray Show as Elisabeth Hasselbeck whipped up her deliciously g-free Blueberry Waffles. When you follow a Gluten-Free diet, the smell of Blueberry Waffles is usually a struggle. However, Elisabeth Hasselbeck has taken the most craved items and made them Gluten Free…kudos to you! Her cookbook doesn’t stop at just recipes. She has written about creating a safe kitchen to prevent cross contamination, stocking the needed items to cook safely in your kitchen and her Get Fit with G-Free chapter that is filled with healthier lower calorie meals. I was thrilled to have the chance to question to Elisabeth about her suggested tips to safely dine outside the home. Tune in Tuesday, January 16, 2012 to the Rachel Ray Show. Check out Rachel Ray’s website for show times in your area www.RachelRayShow.com. Purchase Elisabeth Hasselbeck’s new cookbook Deliciously G-Free at www.elisabethhasselbeck.com.
Topic: Babes' Product Spotlight 2012-01-03 21:41:42 
Pom Poms Wonderful Pomegranate Arils Sometimes the mail brings “wonderful” surprises. Today, sitting on my doorstep was a box containing samples of 100% California-grown Wonderful pomegranate arils. They are ready to eat pomegranates in adorable cups complete with a built-in plastic spoon. My first instinct was to add a heaping tablespoon to some plain Greek yogurt, and that was delicious. Then I started to experiment. I usually blend a fruit smoothie for my kids when they come home from school. Today’s contained a blend of one whole orange, a splash of orange juice, 2 heaping tablespoons of Pom Poms and a cup of ice. The resulting smoothie was kid approved! While I was playing with the blender, my son asked if I could make pomegranate lemonade. What a great idea! Into the blender went an individual packet of lemonade sweetened with stevia, 2 heaping tablespoons of Pom Poms, 1 cup of water and 1 cup of ice. The beautiful beverage filled 2 martini glasses and made a yummy, refreshing treat without any added sugar.
Given the opportunity, I’m sure the culinary possibilities for Pom Poms are endless. If you want to try them, you need to hurry as they are only available nationwide now through February. For more info and ideas, check out www.pomwonderful.com and click here for a $1 coupon. http://www.pomwonderful.com/?vopen=coupon_pomidays
Topic: Healthier Holidays, Parties, and Celebrations 2011-12-30 11:39:14 
Have a Healthier New Year’s Eve Cocktail Party! Cocktail parties don’t have to be filled with appetizers that are full of calories and fat. You can still “wow” your guests with our delicious and nutritious bites! We put together the perfect crowd pleasers! Pick and choose your favorites to satisfy all palates. Have a Happy and Healthy start to the New Year, cheers! Spinach and Mushroom Quesadillas Happy New Year from Kathy and Lauren!!!
Topic: Healthier Holidays, Parties, and Celebrations 2011-12-28 11:36:18 
New Year’s Day Sunday Football!
NutritonBabes Vegetable Lasagna NutritionBabes Buffalo Chicken with Blue Cheese Dressing Happy New Year!!!
Topic: Babes' Product Spotlight 2011-12-28 11:17:27  Small Steps to a Healthier New You! Drink more water. Make your New Year's resolution to implement small changes that will add up to a healthier you. Happy New Year! Topic: Healthier Holidays, Parties, and Celebrations 2011-11-20 23:17:32 
A Healthier Holiday Menu that no one will suspect…Happy Holidays! We understand the struggles around the holiday season. How do you not over indulge? We put together a sample of our holiday menu to help guide you with making better choices. The base of most of holiday dishes are nutritious, we just need to be more conscious of portion sizes and cutting back on the amount of fat and sugar included in your recipes. AND make sure to drink lots of water!
Roasted Turkey with Cranberry-apple Chutney Roasted Brussels Sprouts with Shallots and Almonds Apple Stuffing Pumpkin Chocolate Chip Mini-Muffins
Topic: Babes' Product Spotlight 2011-11-14 08:47:31  Babes Product Spotlight: GoPicnic All Natural Shelf Stable Meals GoPicnic offers many tasty shelf stable, nutritionally balanced meals that don’t require refrigeration. Each jam packed meal contains a great mix of protein, fruit and fiber without added trans fat, high fructose corn syrup, MSG, or artificial flavors or colors. Not only are they tasty, but several varieties are vegan, vegetarian or Kosher. Six GoPicnic meal varieties are also gluten free! GoPicnic meals are perfect for any lunch but especially handy for traveling. Each item is individually packaged to allow you to eat at your own pace. Have some now, save the rest for later. Enjoy them on car trips, picnics, school field trips, beach days, sporting events…the opportunities are endless. Some GoPicnic varieties include: GoPicnic meals are available at www.gopicnic.com as well as Amazon.com, Drugstore.com and several local stores including Wegmans. Enter to win our GoPicnic giveaway until 11/13/2011 at www.nutritionbabes.com, and find GoPicnic on our shopping page with coupon code babe10 for 10% off your order.
Topic: Boost your Immunity with Food 2011-11-10 22:44:25  9 Super Foods to Help Boost your Immunity! We all know how certain foods might be healthier than others, but did you know that some foods could help fight or prevent a cold or flu? Nutrition is a big piece to maintaining your immune function; boost your ability to fight off infections with these healthy diet choices! Fish Garlic Mushrooms Carrots, Butternut Squash, Pumpkin and Sweet Potatoes Tea Lean Beef Yogurt Cabbage Chicken Soup Pump up your immunity with these delicious super foods, they’re a sure way help fight off a cold or flu! Topic: Healthier Holidays, Parties, and Celebrations 2011-11-04 09:38:37 
The Nutritionbabes were recently featured on www.gnufoods.com. Check it out below and learn how to make your holiday celebrations a little healthier by adding more fiber! Can you give me suggestions of high fiber foods I can incorporate into my holiday cooking and entertaining? During the holidays the party fare tends to be higher in calories, fat and carbs and not necessarily high in fiber! We all know the importance of getting enough fiber in our diet. A diet rich in fiber may help lower your risk of developing heart disease, certain cancers and diabetes. But did you know that dietary fiber will also help satisfy your appetite much longer? Which means the longer your appetite is satisfied; the easier it is to manage your eating. So how do you incorporate more fiber into your holiday parties without sacrificing taste? Follow our tips to a healthier holiday party filled with high fiber food! Begin with the basics We all have traditional foods that are part of our holiday celebrations. Incorporating more fiber-rich foods along with your time-honored recipes will allow for more healthy options on your table. Ingredients to look for include: grains and whole-grain products, fruits and vegetables, beans, peas and other legumes, as well as nuts and seeds. Great ways to boost your fiber count could be adding whole vegetables to a soup, nuts to a salad or topping a lean protein (like turkey breast) with a fruit chutney instead of gravy. Help curb your cravings by incorporating more satisfying fiber-rich foods to your favorite family recipes. Let’s start the party right! Have the starters out and ready when your guests arrive. Include cut-up vegetables, whole wheat crackers and fiber-rich dips such as hummus, tzatziki, guacamole or black bean. Make the vegetables festive and get creative. Include lots of colors, red cherry tomatoes and red bell peppers can bring a festive pop to a plate. Fruit isn’t just for dessert! Put out a fruit platter with the appetizers and include toothpicks for easy snacking for your guests. Whole-wheat crackers and low-fat cheeses are always crowd pleasers when entertaining at the holidays. Does your crowd like chips? Try whole-grain corn or whole-wheat tortilla, black bean, falafel or lentil chips with tomato salsa to fill your guests up with fiber. Finally, don’t forget to put out dried fruit, nuts or edamame on those cocktail tables! Serve your soup and salad before you sit down for dinner! Passing out small salad plates and soup bowls/mugs will allow your guests to fill up on healthier fiber-rich foods. Soup is a delicious way to add fiber-packed veggies to your holiday fare. Some of our faves include Carrot Butternut Squash Soup or Cauliflower Soup. Get creative with salads and include lots of different fruits and vegetables, as well as nuts and seeds. An asparagus and arugula salad topped with roasted red peppers looks very festive and is packed with fiber. The Main Fare Including high fiber accompaniments alongside lean protein is great way to raise the bar. Experiment with different grains such as quinoa, wheat berries, brown rice, wild rice, whole-wheat couscous, barley or bulgar. Swap pasta for whole-wheat pasta, and again, remember to add more vegetables, fruit, nuts and seeds. Explore new tastes and add a roasted sweet potato and pear side dish. Add dried cranberries and pine nuts to grains or salads for a festive twist. Top it all off with dessert Change up some of your old favorites by using whole-wheat flour, adding nuts, seeds or dried fruit and subtracting added sugars. Downsize portions by pre-plating small tastes of pies and cakes with berries. Make mini muffins and bite size cookies with white whole wheat flour; no one will suspect… A few simple twists will spruce up your celebrations and add great flavor as well. Happy Holidays!
Topic: Babes' Product Spotlight 2011-10-30 14:14:14 
Babes Product Spotlight: Snikiddy Snacks Snikiddy is a brand of snacks for toddlers, kids and adults alike that are all natural with simple, wholesome ingredients. The Snikiddy baked fries and baked cheese puffs are available in several yummy flavors. They are quite addictive and hard to put down once you start eating. The cheddar fries are an especially big hit with the kids. Snikiddy products are a terrific lunch box treat that you can feel good about, without worrying about additives and preservatives. All of the baked fries contain no artificial flavors or colors, corn syrup, trans fats or hydrogenated oils. They are also free of gluten, wheat, peanuts and tree nuts. All Snikiddy varieties are Kosher as well. Serve some baked fries at your next party instead of traditional fries. They make great in-school party snacks too since they are free of so many allergens! Snikiddy products are sold in many major supermarkets and warehouses across the country. They are also available at Amazon.com and Snikiddy.com. For special offers and updates text “Snikiddy” to 23000. You can also sign up for a free coupon at www.Snikiddy.com under the “purchase” page. You can follow Snikiddy on facebook at www.facebook.com/Snikiddy. Like them and receive a $1 off coupon. Follow them on twitter @Snikiddy. Try some today!!! Enter to win a Snikiddy gift pack on our homepage from 11/01/11 to 11/15/11! Good luck!
Topic: Fruits and Vegetables 2011-10-25 21:27:14  Powerhouse Pumpkin...Pick One Today! With autumn in full swing, it’s hard to miss the endless pumpkins on doorsteps, lined up at farm stands or decorated in schools. They are a quintessential part of Halloween and Thanksgiving, and a delicious way to coax kids into eating their vegetables. The carving of a jack-o-lantern can yield a powerhouse of nutrition if you know how to use it. Pumpkin is a fabulous source of many nutrients including Vitamins A and C, potassium, zinc, and fiber. The best part? A cup of cooked pumpkin is only 50 calories. There are so many ways to incorporate it into your favorite standard recipes as well as your holiday celebrations. For everyday pumpkin goodness, simply add a heaping tablespoon of canned pumpkin to your morning oatmeal and stir in a few dashes of cinnamon or pumpkin pie spice. You can also add a few tablespoons to plain Greek yogurt mixed with cinnamon, fruit and low fat granola or whole grain cereal. Pumpkin smoothies are a yummy treat too, especially when blended with Greek yogurt, fruit and OJ for a little extra sweetness. Add some beautiful color to your holiday menus! Roast fresh pumpkin along with other fall vegetables and puree with broth and spices to make a yummy soup. Incorporate pumpkin into your baked goods to make tasty treats with extra nutrition. Bake some Pumpkin Chocolate Chip Mini Muffins as a Halloween treat or fall holiday dessert. Fool everyone with Fudgy Secret Pumpkin Brownies made only from boxed brownie mix and a 15oz can of pumpkin. Simply mix together the two ingredients and follow directions on the box, you may need to add a few minutes to the cooking time. Make sure to wrap the brownies in aluminum foil while warm, in a few hours they will be soft and fudgy. Don’t forget about the pumpkin seeds! They are a good source of protein, zinc, iron, copper, and vitamin K, and a very good source of manganese, magnesium and phosphorus. Sprinkle them on salads and in cereal or yogurt. Bake them into breads and muffins or simply enjoy them solo. So, grab the kids, go pumpkin picking, and have a blast carving, scooping, cooking and baking. Experiment and try something new, you may discover a new family favorite full of fun and good nutrition. Photo Copyright (c) http://www.123rf.com Topic: Healthier Holidays, Parties, and Celebrations 2011-10-18 10:11:00  Halloween Tricks AND Treats…with a Healthy Twist! How do you keep your little ghosts and goblins from overdoing it this Halloween? Make it fun and sneak in some healthier items…they’ll never notice! Candy is an important part of Halloween and should be included, just keep it in moderation! We have NutritionBabes Tricks AND Treats that we use with our own kids. Try a few this Halloween, it’s sure to be a screaming event! Start the day off right Set up the day leading to the big event with healthier choices including fiber packed and protein packed foods! Send the kids off Trick or Treating with a healthy dinner or snack. Well fed kids are less likely to want to snack along the route. Cut up fruit and vegetables in fun Halloween cups with a yogurt dip. Put out cheese and crackers, popcorn, whole grain pizza bagels or whole wheat cheese quesadillas. Make it festive and fun! Leave these items out upon their return; kids will work up quite an appetite while collecting their sugary loot. Safety is the biggest concern! Establish a rule that all candy and snacks must be checked by an adult before anything can be eaten. Surprise your Trick-or-Treaters Kids will still be excited over non-candy items, but choosing wisely you can incorporate sweets. Look for bite size treats and suggest your guests each take one. Implement some alternatives to traditional sugar-laden finds and offer a variety to satisfy all ages. Consider providing items such as: rubber spiders Share the Loot Operation Gratitude sends care packages to our troops overseas. Have your kids pick out a few favorites to save and then send the remainder. Be sure to enclose a letter! Take care of our troops, check it out: www.operationgratitude.com OR If you have a participating Dentist in your area, The Halloween Candy Buy Back Program will pay your kids $1.00/pound for their candy and then they will donate it for you to Operation Gratitude. Check out their website: www.halloweencandybuyback.com Everyone is a kid on Halloween…enjoy!
Topic: Meatless Mondays 2011-10-18 09:42:19 
It's Good for You and Our Planet...Go Meatless Monday! Meatless Monday is a non-profit initiative of The Monday Campaigns, an association with The John Hopkins’ Bloomberg School of Public Health. The Monday Campaigns’ goal is to help individuals reduce their meat consumption by 15% in order to improve their health and the health of our planet. The NutritionBabes have joined the movement and have made a pledge for Meatless Mondays! By all of us together cutting out meat one day per week, we could improve our health and help reduce our carbon footprint…it’s a win-win! We’ll be posting recipes for Meatless Mondays to encourage this initiative. Take the pledge too, check it out www.meatlessmondays.com.
Our Meatless Monday Recipes can be found here: NutritionBabes Vegetable Lasagna
Topic: Babes' Product Spotlight 2011-10-11 19:23:26 
Babes Product Spotlight: GoGo squeeZ Squeezable Applesauce Pouches GoGo squeeZ applesauce pouches are a unique twist on an old favorite. Flavored applesauce has always been an easy way to coax kids into eating fruit, but GoGo squeeZ takes it a step further. These tasty, adorable pouches are made from 100% fruit, with no added sugar, artificial flavors or preservatives. They are also gluten, dairy and nut free as well as Kosher certified. The exciting part for parents? This is a totally portable and mess free healthy snack. Great for strollers, car trips and lunchboxes, GoGo squeeZ can be enjoyed by toddlers, preschoolers, grade school children and beyond. The re-sealable cap makes it easy to save for later…if there’s any left. The five kid-friendly flavors offer something for everyone. My kids are in love with the AppleStrawberry and AppleBanana. To learn all about this great company, check out www.gogosqueez.com. As an extra bonus, you can recycle the packaging through a program called TerraCycle (www.terracycle.net). Simply sign up on their website, start collecting packaging and send them in with a free, printable shipping label. You will receive $.02 per package to dedicate to your school or favorite charity. It’s a win-win! GoGo squeeZ can be found at supermarkets, Target, Walmart, some Costco warehouses and even Amazon.com. From 10/16-10/31 2011 enter on our homepage to win a GoGo squeeZ sampler pack with a Neoprene lunch bag. Three people will win! Good luck! http://nutritionbabes.com/cgi-bin/homepage.pl?pagename=home
Topic: Quick Meals 2011-09-14 22:36:43  Need a Quick Dinner...try our Crab Cake Pita Pockets!
Families are busier than ever and are always looking for a fast meal. Our Crab Cake Pita Pockets are the perfect solution for a quick dinner! Prepare our Crab Cake recipe on the weekend and keep in the freezer for mid-week meals. Of course this Crab Cake Pita Pocket is not complete without our Tzatziki-Cumcumber Yogurt Dip using Chobani Greek yogurt. Our Tzatziki will stay fresh up to 5 days in a sealed container in the refrigerator. Add it to other sandwiches, salads and wraps during the week. Enjoy!
Crab Cake Pita Pockets 2 whole wheat pita pockets, sliced in half 4 T Tzatziki-Cucumber Yogurt Dip* 4 crab cakes, warmed** 1 oz baby arugula 1 tomato, sliced 1/2 cup carrots, shredded 1/2 yellow pepper, diced
Spread 1T Tzatziki to the inside of each pita pocket half. Slice the crab cake in half and place in the pita pocket half, repeat with others. Equally divide arugula, tomato, carrots and yellow peppers to each pita. Makes 4 servings.
1 serving = 1 pita pocket 180 calories, 7 g fat, .5 sat fat, 2 mg chol, 450mg sodium, 4 g fiber, 14 g protein
*Tzatziki-Cucumber Yogurt Dip 1 (16 oz) container of Greek Yogurt, strained (such as Chobani Greek Yogurt www.chobani.com) 1 cucumber, peeled, seeded and diced (place cucumber on paper towels to strain water prior to mixing with ingredients) 1 T extra virgin olive oil 1 tsp red wine vinegar 1 tsp crushed garlic 2 T lemon juice (1 lemon) 2 T fresh dill chopped 1 tsp salt Mix all ingredients well and chill for at least 2 hours. Makes approximately 2 ½-3 cups.
**Crab Cakes 1 pound lump crab meat 3/4 cup whole wheat plain bread crumbs 1 tsp Worcestershire sauce 2 T lemon juice ( 1 lemon) 1 tsp Old Bay seasoning 3/4 cup red bell peppers, finely chopped 1 scallion with green top, finely chopped 2 eggs lightly beaten 1 dash hot sauce Non-stick cooking spray
Preheat oven to 400 degrees Mix all ingredients well. Roll into 2 inch balls and flatten. Place on cookie sheet sprayed with non-stick cooking spray. Bake until golden brown on bottom, about 10 minutes, Gently flip and bake another 5-10 minutes until golden brown on both sides. Makes 12 crab cakes.
Topic: Whole Grains and Fiber 2011-09-14 18:50:01  Take Steps Towards Better Health in September September is National Whole Grains month and National Cholesterol Education month. Now is a perfect time to take the initiative to make positive changes in your family's diet and lifestyle. As we’ve written before, whole grains are an extremely important part of a healthy, balanced diet. A diet high in fiber can reduce the risk of heart disease, hypertension, diverticulitis, colon cancer and diabetes. Fiber rich whole grains can also help control weight since high fiber foods tend to be lower in calories and take more time to digest, thus keeping you satisfied for a longer period of time. In particular, oats help to lower cholesterol due to their high soluble fiber content. If you are trying to lower your cholesterol, try a daily dose of plain oatmeal, oat based cereal such as plain Cheerios, or recipes made from whole grain oats. We have several NutritionBabes blogs and recipes that elaborate on whole grains, fiber, and how to incorporate them into your lifestyle. Check them out: How Do I Give My Pantry a High Fiber Makeover? Enjoy! Topic: Quick Meals 2011-09-09 13:52:44  Finally…a Healthy Dinner at Home
When life gets hectic, who has time to make a healthy meal? Are the kid’s activities getting in the way of a home cooked healthy dinner? Planning ahead is a large piece of this all too common problem.
Know the basics Our new model "MyPlate" (www.ChooseMyPlate.gov) draws a good picture of what a meal should look like. Focus on color, variety and freshness. Remember half of our plate should contain fruits and vegetables, while 1 quarter should contain whole grains, with the remainder a lean protein. In addition, let's not forget the low-fat or skim milk. Watch the portion sizes. Use a smaller plate such as a salad plate. Some visual cues to help with portion sizes include: a deck of cards is about the size of a portion of meat, chicken or fish and the size of your fist is about a cup of grains, rice or pasta. Choose cooking methods such as baking, broiling, grilling, poaching and steaming. If you are sautéing or making a stir-fry, use non-stick spray or minimal amount of olive oil.
Make it ahead When more time is available to cook, make extra and freeze individually portioned meals for later. Keep on hand in the refrigerator steamed vegetables and previously prepared grains. They can also be added to salads, soups and sandwiches or as a quick side to some previously grilled chicken, shrimp or lean meat. Use a slow cooker and come home to an already prepared dinner. A little time in the morning will add up to a quick dinner in the evening.
Pack it When you're going in too many directions at once, either with meetings for work or kids activities, plan ahead and pack the meals. Reusable containers packed in a cooler the evening before or in the morning will provide a healthy fast meal. Kids coming out of sport activities need to refuel and don't want to wait to go home. Keep a cooler filled with protein and fiber rich foods to satisfy them and don't forget the low-fat milk and water.
Check out our recipes for some”make ahead” dinners for the upcoming week.
Falafel Chip Crusted Chicken Strips This recipe is great to keep on hand in the refrigerator or for kids to munch on coming home from a sports activity. Add cut-up vegetables and low-fat milk and they're set with a quick on the go dinner. Also these Chicken Strips can be added to salads or rolled in a wrap!
This recipe is packed with protein and fiber! It's great made ahead of time and stored in the refrigerator. Serve hot or cold. Add it to soup, salads or serve it as the main fare or a side.
Double this recipe and freeze them for future meals. Great served hot or cold. Make it the main fare, a sandwich or wrap or add it to a salad. Pair them with our Tzatziki-Cucumber Yogurt Dip recipe.
This is an ideal recipe to freeze for future meals. Freeze them in individually portioned containers, defrost them in the refrigerator while at work and reheat when you arrive home!
Having soup is good way to get your kids to consume their daily dose of vegetables…you too. You can double this recipe and have it all week long. It also can be frozen.
This recipe is a perfect example of a “make ahead” meal. Prepare this the night before and come home to a quick healthy dinner. Serve it over quinoa, brown rice or whole grain pasta also cooked the evening before. Just reheat and serve!
Buffalo Chicken with Blue Cheese Dressing This is another recipe to keep on hand for quick sandwiches, wraps or atop salads. Serve it on a stick hot or cold with our blue cheese dressing.
This is another soup to serve as the main fare, side or a quick snack. Add some paprika for added flavor and color.
This recipe is fabulous to make in a slow cooker! Try it topped on a salad or rolled in a wrap with veggies and low-fat cheese.
Items to keep on hand in the refrigerator: Think about what can be added to salad, soup, sandwiches or wraps Already cooked whole grains of your choice Cut up and already washed fruits and vegetables, such as cherry tomatoes, avocadoes, red peppers, carrots, cucumbers Prewashed salad greens Whole wheat wraps NutritionBabes Greek Yogurt Balsamic Vinaigrette NutritionBabes Balsamic Dressing
Check out our blog to assemble Quick Dinner Salads!
Topic: Recipes 2011-09-06 16:07:54 
Banana Pancakes
Breakfast is the most important meal of the day. Start the morning off right and serve yourself and family our homemade Banana Pancakes! They'll love our mouth watering healthier version of this all time favorite. Make the pancakes on the weekend and freeze them for a quick weekday meal. Enjoy! 1 cup White Whole Wheat Flour 1 T sugar 2 tsp baking powder 1/4 tsp salt 1/2 tsp pure vanilla extract 1 egg 1 1/4 cups skim milk 2 T applesauce 1 ripe banana, mashed 2 ripe bananas, sliced Non-stick spray Preheat oven to 200 degrees. In a medium bowl combine white whole wheat flour, sugar, baking powder and salt and whisk together. In another bowl combine vanilla extract, egg, skim milk, applesauce and mashed bananas. Gradually add dry mixture to the banana mixture and combine well with a spatula. The batter will be lumpy. Heat coated skillet or griddle with non-stick spray over medium heat. Measure 1/4 cup portions of batter and drop onto heated cooking surface. Cook for approximately 2 - 3 minutes or until bubbles form on top of pancake and edges appear dry. Carefully flip pancake and cook until golden brown. Transfer pancakes to an oven safe plate and keep warm in oven until remaining batter is cooked. Re-spray cooking surface with non-stick spray as needed. Serve pancakes with sliced bananas on top.
Makes 6 servings (12 pancakes) 1 serving = 2 pancakes per serving 125 calories, 1 g fat, 32 mg chol, 130 mg sodium, 3 g fiber, 5.5 g protein * 1/3 of a banana, sliced on top will add 35 calories and 1 g fiber
Topic: Breakfast 2011-09-05 23:23:25  Start your day off right...with Breakfast!
Your mother was right; breakfast is the most important meal of the day! We all know that nutrition is essential for proper growth and development in children. And, starting the day with a good breakfast will have additional benefits as well.
Breakfast promotes better performance Studies have consistently shown that children who consume a good breakfast can actually enhance their performance on cognitive tests and in school. Your body and brain need to be fueled to function well and last night's dinner is no longer providing it! Consuming a complete breakfast will improve one's cognitive function, memory, punctuality and attention.
Breakfast promotes better behavior Consuming breakfast at home or in school has displayed a decrease in behavior problems. In elementary schools, studies displayed when children are hungry there is an increase in behavior problems such as hyperactivity, fighting, stealing, having difficulties with teachers and not following rules.
Breakfast promotes a healthier body US researchers found that when teenagers regularly consumed breakfast, they were more likely to consume a healthier diet, exercise and have a lower BMI compared to the same age children who regularly skipped breakfast. Studies have already linked skipping breakfast to a higher BMI.
All together, eating breakfast is a habit that promotes a healthier lifestyle. Jump start your day with breakfast!
What makes a good breakfast? An egg, slice of whole wheat toast, almond butter, a piece of fruit and a glass of low-fat or skim milk Whole grain cereal, skim milk, a piece of fruit and yogurt Whole wheat wrap, egg whites, low-fat cheese and an orange Low-fat cottage cheese, fruit and a whole wheat English muffin Whole wheat pancakes, fruit and skim milk
Think protein, fiber and add some color!
Check out some of our breakfast recipes, enjoy! Fruit and Oatmeal Breakfast Parfait Strawberry Oatmeal Breakfast Pie Apple, Cinnamon Walnut Oatmeal
Topic: Meals to Go 2011-08-30 14:52:18  Let's Pack Lunch What to pack for lunch is always a struggle. Whether you're packing your kids lunch boxes or packing a lunch for work, coming up with healthy options can be a challenge. The right lunch is a big piece of the puzzle to help you stay focused and be more alert which will allow you to perform better in school or at work. Let us help solve the lunch dilemma. Make it healthy, make it green, and save some money along the way...let's pack lunch!
Start with the proper tools Reusable, insulated bags with freezer packs and thermoses not only are better for our environment but they keep our lunches safe and fresh. Look for BPA, PVC and lead free lunch boxes and thermoses. Stock up on reusable containers to hold sandwiches and snacks, and eliminate additional waste with cloth napkins and reusable utensils. Avoid the single-serving packaged items as most of our trash is generated from packaging on the food we buy. Every bit helps and the healthiest foods do not come from a package.
Pack protein and fiber The lunches and snacks you pack should always contain protein and fiber-rich foods. Protein and fiber will help you refuel and keep away hunger much longer so you'll be focused on school or work for the rest of the day. A sandwich is always the first thought for lunch. Start with fiber-packed whole wheat bread, wraps, or pita. Add lean protein such as: sliced turkey, chicken, low fat cheese, nitrate-free ham or chunk light tuna and egg salad with light mayonnaise . Add more fiber and antioxidants with sliced tomato, lettuce, shredded carrots or sliced cucumbers.
Add some color Lunch does not have to be dull and boring. Add lots of colors with a variety of fruits and vegetables. Many of these colorful items also come in their own "naturally grown" convenient packages, such as bananas, oranges, clementines, peaches, apples and pears. Other options can be washed and cut up ahead of time and packed in reusable small containers. Pack items such as grapes, watermelon, cantaloupe, red peppers, edamame, cucumbers, cherry tomatoes and carrots. Pack along hummus or yogurt dip, everyone loves to dunk!
Think outside the lunchbox Grilled chicken from last night's dinner is perfect for a wrap or tossed on a green salad. Any grain, such as brown rice, quinoa or wheat berries with leftover vegetables and chicken, beans or lean beef from the night before makes a great lunch. Whole wheat pasta, lasagna, chili or soup store well in a thermos. Get creative and makeover your leftovers into a fabulous lunch with little effort.
Look beyond the sandwich Your basic sandwich and bag of chips lunch can be transformed, think lots of color, protein and fiber. Low-fat yogurt packed in a reusable container with granola and fruit is a sweet snack or lunch. Pack low-fat cheeses and rolled up lean cuts of sliced deli meat for protein. A scoop of tuna salad over greens, hard boiled eggs and a bean salad make a healthy lunch. Include whole wheat crackers, whole wheat mini bagels, popcorn, nuts or mini muffins made with whole wheat flour for extra fiber.
Putting it all together The USDA introduced the new model of eating, MyPlate (www.ChooseMyPlate.gov). MyPlate helps prioritize our food choices. It is recommended that half of our plate contain fruits and vegetables, so that means half of your lunch should be fruits and vegetables! The other half should include whole grains and a lean protein. Complete your lunch with low-fat dairy. Be sure to include 1% or skim milk, low-fat cheeses or low-fat yogurt. AND remember to stay hydrated. Taking along a reusable water bottle to keep on your desk or in your locker is a necessity! Sipping water throughout the day will help you concentrate, keep you focused and more alert.
Try out some of our recipes for a fantastic lunch, enjoy!
Falafel Chip Crusted Chicken Strips Roasted Red Pepper and Garlic Hummus Buffalo Chicken with Blue Cheese Dressing Quinoa Salad with Feta, Pine nuts and Cranberries Wheat Berries with Pine Nuts and Currants NutritionBabes Vegetable Lasagna Wheat Berries with Roasted Tomatoes and Carrots
Topic: Cleaner Living 2011-08-28 18:35:19 
Live Greener…Join TerraCycle.net and Outsmart Waste! TerraCycle.net is an innovative way for you or your organization to collect and recycle waste that would otherwise wind up in a landfill. TerraCycle’s purpose is to “eliminate the idea of waste”. They have created a way to collect and convert items that have previously been non-recyclable or difficult to recycle into a number of new products and materials. To date, over 1500 different products are stocked at major retailers that have been created with waste collected by over 20 million people in 14 countries. That’s a large group effort! There are currently 45 “brigades” an individual or group can register for to collect items. I guarantee that you have many of these products in your home at this very moment. There are nearly 4 dozen categories you can choose from to begin your effort such as chip bags, gum wrappers, cheese stick wrappers and juice pouches. The best part… when you are ready to send in your collectibles, simply request a free shipping label that comes to your email. Print it out and drop off your shipment at any UPS location. Not only have you spared the earth from having to deal with more trash, but the school or charity of your choice will receive money for each item you send! Get moving schools! Just think of all those juice pouches that are thrown away each day! At this time, the brigades are so popular there are waiting lists to enroll in many of them. For example, you may be able to sign up to collect juice pouches, but there is a waitlist for chip bags. Hopefully, as the sponsoring companies see the benefit, they will start collecting more products and expand the brigades to include even more collection sites. Curious about how to join the effort? Go to www.terracycle.net and check out the brigades. Even if you are waitlisted, start your own collections now. If eventually you enroll in the brigade, you will already have an abundance of items to send. TerraCycle also has opportunities for incentive, contests, bonus points and local events. There are so many ways to get involved, get started today! Topic: Healthier Holidays, Parties, and Celebrations 2011-08-15 12:15:47 
Making Baking a Bit Lighter
There are many items you can use to substitute high-fat or sugar laden ingredients. Adding some of these techniques to your baking can help lighten your table. Remember, when making changes in recipes if you are replacing a dry item for a liquid item you need to reduce the liquid somewhere else and vice versa. Take a look at your favorite recipe and see how you can make it a bit lighter.
Cut back on the Sugar You can cut back on the sugar when baking by reducing the sugar in a recipe by at least 1/4. This simple change will never be noticed and is the easiest way to save calories! You can also add in fruit purees such as unsweetened applesauce or pumpkin to reduce the sugar. Pure maple syrup, honey and agave nectar can also sweeten your baked goods. However, items such as these tend to be sweeter than sugar so less will be needed.
Cut back the fat When a recipe calls for butter, you can substitute a healthier oil such as canola oil or light flavored olive oil 1:1. However, to lower the calories and fat even more you can also replace some or all of the oil with unsweetened applesauce. Start with substituting 1/2 the oil and work your way up to more. Other pureed fruits to try are mashed avocado, mashed banana and canned crushed pineapple. Vegetable purees, such as sweet potatoes, cauliflower and canned pumpkin, work well too and contribute additional nutritional value. Shredded vegetables work well for bread recipes. Try shredded carrots or zucchini. If a recipe calls for whole fat milk products, simply substitute low-fat or skim milk products. You can replace 1 egg with 2 egg whites or use a fat-free egg substitute. Other options include using mashed bananas or other pureed fruits. Approximately 1/4 cup of mashed banana will replace 1 egg. Canned pumpkin, applesauce or any other mashed canned fruit of your choice will also work well. Another option is to blend together 2 1/2 T ground flaxseed with 3 T water to replace 1 egg.
Increase the fiber Help reach the recommended daily intake of fiber by replacing all purpose flour with white whole wheat flour 1:1. Another higher fiber alternative is whole wheat pastry flour which has a much finer texture than traditional whole wheat flour. Adding pureed beans will increase fiber and protein as well. Great Northern beans will go unnoticed and will add some structure to your recipe.
Add some protein Nut butters like peanut butter, cashew butter, almond butter and tahini pack extra protein, just watch the portions. A heavy hand will add extra calories and fat.
Remember with a few simple changes, baked goods can become a bit more healthy. Smaller steps and smaller portions will make big strides to a healthier you.
Topic: Recipes 2011-08-12 15:54:46 
Pizza Crusted Baked Cheese Sticks This lighter version of the traditional mozzarella stick is a great snack for picky kids. The Pizza Veggie Stix add something extra special to this crowd favorite. 4 "light" mozzarella cheese sticks
Makes 4 snack servings (3 cheese bites each) 108 calories, 4.3g fat, 1.8g sat fat, 49mg chol, 314mg sodium, 9.6g protein
Topic: Recipes 2011-08-11 12:30:33  Golden Vanilla and Fruit Cake
Our Golden Vanilla and Fruit Cake is a Gluten-free dessert to indulge in without sacrificing great taste! This cake is perfect for birthday celebrations that the whole family will enjoy.
2 eggs
2 T canola oil
3/4 tsp vanilla extract
3/4 cup TruWhip whipped topping www.truwhip.com
1 kiwi fruit, sliced
1/2 cup fresh raspberries
1 cup fresh strawberries, sliced
Non-stick cooking spray
Preheat oven to 350 degrees
In a large mixing bowl combine Vanilla Cake Mix, eggs, oil, vanilla and applesauce. Mix until well combined. Spray an 8 inch cake pan with non-stick spray. Pour batter in pan and bake in oven for 20-25 minutes or until a toothpick inserted in the center of cake comes out clean. Allow cake to cool at least one hour and then gently transfer to serving plate. Cover top of cake with TruWhip topping and decorate top with fruit. The cake can be made the night before serving and kept in the refrigerator.
Makes 8 servings
(Per serving)
215 calories, 6 g fat, 1.5 g sat fat, 180 mg sodium, 44 mg chol, 2 g fiber, 20 g sugar, 2 g protein
Topic: Recipes 2011-08-10 23:05:24 
Falafel Chip Crusted Chicken Strips Falafel Chip Crusted Chicken Strips are a delicious, gluten-free alternative to traditional chicken tenders. Falafel Chips are a Kid Kritics approved food. Check it out at www.kidkritics.com. These versatile chicken strips are excellent additions to wraps, salads, and school lunches to create a protein packed meal. 1 pound raw chicken breasts, pounded to even thickness Preheat oven to 350 degrees. Pound raw chicken breasts so they are of even thickness. Crush falafel chips in a baggie with a rolling pin or in a food processor until they are slightly larger than bread crumbs. Pour chips onto a plate and press chicken breasts into chips until thoroughly coated. Spray nonstick baking sheet with cooking spray. Place chicken breasts on baking sheet and lightly spray the outer chip coating with cooking spray. Bake for 25-30 minutes or until internal temperature is 165 degrees. Slice and serve with organic ketchup or other favorite condiment. Serves 4 170 calories, 5g fat, 73mg chol, 152mg sodium, 1g fiber, 25g protein
Topic: Recipes 2011-08-10 16:34:01  Brownie Bites…gluten-free! Our Brownie Bites are a better choice for an in-school birthday celebration. This dessert is gluten-free, nut free and trans-fat free!
1 box of Pamela's Chocolate Brownie Mix www.pamelasproducts.com 1/2 cup unsweetened applesauce, such as Motts Natural Applesauce www.motts.com 1 egg 1/4 cup water 3/4 cup TruWhip whipped topping www.truwhip.com 1 pint fresh raspberries Non-stick cooking spray
Preheat oven to 350 degrees. In a medium bowl, mix together brownie mix, applesauce, egg and water. Spray mini muffin tin with non-stick spray. Scoop 1 tablespoon of batter into each mini muffin cup, about 3/4 full. Bake for 15 minutes or until toothpick inserted in brownie bite comes out clean. Do not over bake. Cool approximately 10 minutes before removing from pan. Spoon approximately 1 teaspoon of TruWhip onto each brownie. Garnish with fresh raspberries.
Makes 32 brownies
1 serving = 1 brownie 65 cal, 1 g fat, 0 g sat fat, 0 mg chol, 1 g fiber, 1 g protein
Topic: Recipes 2011-08-08 08:47:36  Roasted Red Pepper and Garlic Hummus
1 (15 oz) can garbanzo beans 1 large red pepper, sliced in half and seeded (if desired, leave 1 inch piece of red pepper and dice to garnish hummus) 1 head of garlic (if desired, leave small amount of roasted garlic to garnish hummus) 1 T Tahini paste 1/2 tsp salt 1/2 tsp black pepper 1/4 cup extra virgin olive oil (1/2 tsp reserved for roasting garlic) 3 lemons
Preheat broiler Place pepper halves on foil lined cookie sheet and roast in oven until skin is blackened. Place pepper halves in a small glass bowl and cover with plastic wrap. The peppers will continue to steam in covered bowl. Do not remove and allow to cool in covered bowl. Reduce temperature in oven to bake at 400 degrees. Peel away the outer layers of the garlic bulb. Make sure you leave the skin of the individual cloves intact. Cut off 1/4 to 1/2 inch of the top of the cloves, exposing the individual cloves of garlic. Drizzle 1/2 tsp of olive oil onto garlic. Bake on foiled cookie sheet for 30-35 minutes. Allow garlic to cool. Use a small knife and cut the skin slightly around clove, squeeze out the garlic into a food processor. Place garbanzo beans, roasted peppers, tahini, juice of 2 lemons, salt and olive oil into food processor and pulse until a thick paste is formed. Lemon juice (from additional lemon) can be added until desired consistency is achieved. Refrigerate overnight in a airtight container.
Serve in a small bowl and can garnish, if desired, with diced red peppers and/or roasted garlic. Serve with pita chips or Flamous Falafel Chips (spicy or original) www.flamousbrands.com.
Topic: Recipes 2011-08-04 22:49:36 
Vegetable Quinoa
2 cups quinoa, rinsed 4 cups low sodium chicken broth 1 pint cherry tomatoes, sliced in half 5 oz fresh baby spinach 2 cups sweet corn kernels (about 4 ears), grilled in husk and cut free from cob (frozen corn, cooked can be used as well) 2 T pecorino romano cheese
Combine quinoa and broth in a medium saucepan; bring to a boil. Cover, reduce heat and simmer approximately 10 minutes until liquid is absorbed. Remove from heat, let stand for 10 minutes and then fluff with a fork. Toss together well in a large bowl warm quinoa, cherry tomatoes, spinach, sweet corn and Pecorino Romano cheese. Serve immediately.
Makes 8 servings
(per serving) 200 calories, 3 g fat, 0 mg chol, 60 mg sodium, 5 g fiber, 9 g protein
Tips and Twist: This recipe is perfect with our Garlic Shrimp recipe, simply add in the shrimp along with the vegetables. Vary the vegetables according to your preferences, remember to make it colorful.
**Correction: This recipe was originally posted incorrectly. We apologize for any inconvenience.
Topic: Recipes 2011-08-04 22:45:58  Tzatziki - Cumcumber Yogurt Dip
Tzatziki ( prononced either za-DZEE-kee or dza-DZEE-kee, with emphasis on the second syllable) is a classic Greek sauce served with chicken, beef or lamb. Use Tzatiki in place of any condiment to finish sandwiches, wraps or salads. This is a lower fat, higher protein alternative to add zest to your favorite recipe. Enjoy!
1 (16 oz) container of Greek Yogurt, strained (such as Chobani Greek Yogurt www.chobani.com) 1 cucumbers, peeled, seeded and diced (place cucumber on paper towels to strain water prior to mixing with ingredients) 1 T extra virgin olive oil 1 tsp red wine vinegar 1 tsp crushed garlic 2 T lemon juice (1 lemon) 2 T fresh dill chopped 1 tsp salt
Mix all ingredients. Chill for at least 2 hours and garnish with dill sprigs prior to serving.
Makes approximately 2 ½-3 cups.
Serve withour NutritionBabes Crab Cakes.
1 serving = 3 T 30 calories, 1.5g fat, 0.5g sat fat, 2 mg chol, 165 mg sodium, 3 g Protein
*Strain yogurt in a cheese cloth, coffee filter or paper towel lined in a colander placed over a bowl. Strain in refrigerator for at least 30 to 45 minutes.
Topic: Recipes 2011-08-04 22:39:58  Baked Crab Cakes
1 pound lump crab meat 3/4 cup whole wheat bread crumbs 1 tsp Worcestershire sauce 2 T lemon juice ( 1 lemon) 1 tsp Old Bay seasoning 3/4 cup red bell peppers, finely chopped 1 scallion with green top, finely chopped 2 eggs lightly beaten 1 dash hot sauce Non-stick cooking spray
Preheat oven to 400 degrees
Mix all ingredients well. Roll into 2 inch balls and flatten. Place on cookie sheet sprayed with non-stick cooking spray. Bake until golden brown on bottom, about 10 minutes, Gently flip and bake another 5-10 minutes until golden brown on both sides.
Makes 12 crab cakes. Serve with our Tzatziki - Cucumber Yogurt Dip 1 serving = 2 crab cakes 120 calories, 8 g fat, 250 mg sodium, 1.5 g fiber, 14.5 g protein
Topic: Recipes 2011-08-04 18:17:15 
NutritionBabes Greek Yogurt Balsamic Vinaigrette NutritionBabes Greek Yogurt Balsamic Vinaigrette is a delicious low calorie dressing to be used on salads, wraps, grilled veggies, and many other dishes. 1 T Extra Virgin Olive Oil 1 T nonfat Greek yogurt (such as Chobani Greek Yogurt www.chobani.com) 2 T balsamic vinegar ¾ teaspoon honey salt and pepper to taste Combine all ingredients into a small bowl and whisk until well combined. Serves 2 (2 Tablespoons per serving) 71 calories, 7g fat, 2g sugar, 1g sat fat, 0 chol, 0 protein, 148mg sodium (using 1/8 tsp Kosher salt in recipe) Tips and Twists: This recipe stores well in the refrigerator for several days. Make a double or triple batch to keep on hand.
Topic: Babes' Product Spotlight 2011-07-26 10:53:44 
NutritionBabes Product Spotlight: Go Green Lunch Box (http://gogreenlunchbox.com/products/products.html) The Go Green Lunch Box is an adorable way for adults and kids alike to consume healthy on the go lunches and snacks. The BPA-free food container portion is divided into 5 parts, one to contain the perfectly sized stainless steel water bottle that accompanies the lunchbox. Each section seals to avoid any leaking. That’s big, because you no longer need to purchase individual portions of food. Just scoop some unsweetened applesauce, yogurt, or cottage cheese directly into the compartment and it will stay there! The result? Less money spent on food and less waste for the planet! According to the company website, the average child using disposable lunch products generates 67 pounds of waste during a school year, yikes! So, no more need to send only those products that come in single serve packs, and no need to continuously replenish that baggie supply in your pantry. The outer protective lunch bag is available in many cool patterns. It even has a dry erase board on the inside for reminders or sweet little notes. During August, we will be giving away 5 Go Green Lunch Boxes!! The contest ends on 8/18/11. Enter here: http://www.nutritionbabes.com/cgi-bin/homepage.pl?pagename=home Good luck!
Topic: Recipes 2011-07-25 10:00:31  NutritionBabes Tuna Vegetable Salad 2 cans Wild Planet, Wild Albacore Tuna - no salt added with liquid (www.wildplanetfoods.com) 1/2 cucumber, peeled, seeded and diced 1 can (15 oz) Garbanzo beans, rinsed and drained 1 tomato, seeded and diced 1/2 small red onion, peeled and diced 1/2 red pepper, seeded and diced 2 carrots, peeled and diced 4 tablespoons canola mayonnaise 1/2 recipe of NutritionBabes Balsamic Dressing 1 head romaine lettuce leaves
When using Wild Planet Tuna, there is no need to drain liquid. Place tuna in a medium size bowl and break apart well with a fork. Add remaining ingredients except lettuce and mix well. Break apart lettuce leaves and place on 4 plates, add 1/4 of tuna mixture on top of each plate. Garnish with lemon wedges.
Makes 4 servings 290 calories, 14g fat, 1.25g sat fat, 1 g mono fat, 2.5 g poly fat, 24 mg chol, 300 mg sodium, 5 g fiber, 26 g protein.
If using another tuna beside Wild Planet you will need 4 (5 oz) cans of Chunk White Tuna, drained and rinsed. Substitute your favorite vegetable and beans, anything goes!
Topic: Recipes 2011-07-13 14:40:28 
Wheat Berries with Pine Nuts and Currants Olive oil non-stick cooking spray Dressing: To make the dressing: In a small bowl, combine vinegar, maple syrup, salt and pepper. Whisk in olive oil until nicely combined. Pour over the wheat berry salad and gently mix to coat evenly. Give the salad time to cool and let the flavor develop. It’s wonderful the next day! Serves 6: Tips and Twists: The Earthly Choice wheat berries are parboiled, therefore you only need to cook them for about 15 minutes. Check your wheat berries to make sure, otherwise you will need to cook them for over an hour. This recipe can be lightened slightly by using lite or sugar free maple syrup. Also, if pine nuts and currants are hard to find, you may use raisins, dried cranberries, dried cherries, or toasted slivered almonds as well.
Topic: Healthier Holidays, Parties, and Celebrations 2011-06-29 14:46:17  Happy Fourth of July! Are you hosting a BBQ or just relaxing while enjoying the fireworks? We'll help you celebrate and indulge while staying on track with your healthy lifestyle! Topic: Recipes 2011-06-28 17:40:08 
Grilled Peaches and Frozen Yogurt 4 peaches, firm and ripe 1 teaspoon lemon juice 1 teaspoon honey 1 cup vanilla frozen yogurt (such as Turkey Hill Vanilla Bean Frozen Yogurt http://www.turkeyhill.com/products/frozen-yogurt-flavors.aspx?pID=158) 1 teaspoon brown sugar 1 teaspoon cinnamon
Preheat grill to medium-high and grease well. Slice peaches in half and twist halves away from pit. Combine lemon juice and honey and generously brush cut edge of peaches. Grill peaches cut side down for approximately 5 minutes, grill with cover closed. Turn peach over and lower grill to low. Close grill cover again and grill another 5 minutes. Time may vary depending on ripeness of peach. Cook until peach is tender all the way through. Place peaches on platter and let sit a couple of minutes before plating. Serve 2 halves with 1/4 cup of frozen yogurt. Garnish with fresh mint if desired.
Serves 4 2 peach halves and 1/4 cup frozen yogurt = 1 serving 98 calories, 0 g fat, 0 mg chol, 60 mg sodium, 2 g fiber, 4 g protein
Tips and Twists: Place the ice cream in the center of the peach where the pit was for an appealing presentation. Add some touches with chopped walnuts, a drizzle of melted dark chocolate or shredded coconut. Enjoy! Topic: Babes' Product Spotlight 2011-06-27 15:08:22 
NutritionBabes Product Spotlight: Wild Planet Foods Sustainable Seafood www.wildplanetfoods.com
Everyone is talking about omega 3 fats these days, as well as the mercury problem with consuming too much tuna and other higher mercury fish. Well, Wild Planet Foods has the perfect solutions for those who love seafood and are eco-friendly too! Wild Planet Foods is committed to providing the finest tasting sustainably caught seafood while supporting the conservation of wild marine ecosystems. The company offers 10 products found on the “Super Green” list of sustainable seafood options, which means they are products good for human health that do not harm the oceans. These foods are low in environmental contaminants and are good sources of omega-3 fatty acids. Check out the list at http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_health.aspx And, Wild Planet albacore tuna contains less than half the mercury and 6 times the omega 3 fats found in nationally branded albacore tuna. No oil or water is added in the canning process so draining the can is not necessary. This is a huge plus for eating on the go, and each can contains more fish than the typical variety found in the supermarket since no extra water or oil is contributing to the weight of the can. Wild Planet offers different varieties of Wild Caught: Tuna, Salmon, Sardines and Shrimp as well as Pacific Northwest Dungeness Crabmeat. Enter to win a gift pack from Wild Planet Foods on our homepage http://www.nutritionbabes.com/cgi-bin/homepage.pl until July 31st, 2011!
Topic: Recipes 2011-06-27 13:02:47 
Chicken and Vegetable Kabobs
1 pound chicken, cut into 1 inch cubes 1 red pepper, cut into 2 inch pieces 1 yellow pepper, cut into 2 inch pieces 1 zucchini, cut into 1 inch slices 2 sweet onions, cut into wedges 2 portions of NutritionBabes Balsamic Dressing Recipe Skewers (if using wood skewers, soak in water up to 30 minutes prior to adding chicken and vegetables
Preheat grill to medium-high heat and lightly grease grill. In a large resealable plastic bag add Balsamic Dressing Recipe, chicken, peppers, zucchini and onions. Seal bag and refrigerate up to 5 hours. Remove chicken and vegetables from dressing and discard remaining dressing. Alternate chicken and vegetables on skewers. Grill kabobs until chicken is cooked through and vegetables are tender. Serve immediately.
Tips and Twists: Slice up other desired vegetables to add on your skewers. Try shrimp, scallops or another lean cut of beef in place of chicken. Serve with our Quinoa or Wheat Berry recipe. Enjoy! Topic: Recipes 2011-06-14 14:31:32 
Wheat Berries with Roasted Tomatoes and Carrots
1 cup wheat berries (such as Earthly Choice Wheat Berries www.earthlychoice.com) 2 1/2 cups water 1/2 pint cherry tomatoes 1 cup carrots, diced 1/2 cup sweet onion, diced 1/8 teaspoon kosher salt 1/2 cup light feta cheese nonstick spray Preheat oven to 400 degrees. Combine wheat berries and water in a sauce pan and bring to a boil. Lower heat and simmer covered until wheat berries are tender, approximately 15 minutes. Meanwhile, spray a sheet pan with nonstick spray and roast tomatoes approximately 15 – 20 minutes until tender. In a large sauté pan, heat oil and add carrots and onion, sauté until onions are translucent and carrots are tender. Combine wheat berries, tomatoes, salt and feta in sauté pan and heat through. Serve warm or chilled.
Serve with our Garlic Shrimp!
Serves 4
Tips and Twists: Your choice of nuts can be combined for added flavor. Switch up the vegetables for variety or for your preference. Make it a meal and add chicken, shrimp, scallops or lobster. Goat cheese also works well instead of feta. Enjoy!
Topic: Recipes 2011-06-14 14:29:44  Peach and Banana Ambrosia 1 large peach, peeled and chopped 1 large banana, peeled and sliced 16 oz vanilla Greek yogurt (such as Chobani Greek Yogurt) 1 lemon Spoon yogurt evenly into 4 small bowls. Divide peach and banana slices into 4 servings and add to each bowl. Squeeze the juice of one lemon and drizzle over top of each dessert, between 1-2 teaspoons per serving. Makes 4 servings. 108 calories, 2 g fat, 1 g sat fat, 7 mg chol, 80 mg sodium, 1.5 g fiber, 6.5 g protein Tips and Twists: Mix it up with different varieties of fruits! Plain yogurt can be used as well. Garnish with shredded coconut or light granola. Enjoy! Topic: Recipes 2011-06-14 14:28:08  Apple, Cinnamon and Walnut Oatmeal 1 ¾ cup water 3/4 cup 100% whole grain rolled oats 1 apple, cored and chopped 2 tablespoons walnuts, chopped 1 teaspoon cinnamon ½ teaspoon honey Bring water to a boil in a small saucepan. Add oats to water and cook approximately 1 minute over medium heat, stirring occasionally. Meanwhile, in a small sauté pan over medium-heat add apples, walnuts, cinnamon and honey. Sauté apple mixture while stirring continuously. Apples should be well coated with cinnamon and honey. Sauté until apples are tender. Divide oatmeal into 2 bowls and stir in apple mixture. Enjoy! Makes 2 servings 220 calories, 6 g fat, .5 g sat fat. 3 mg sodium, 6.5 g fiber, 6.5 g protein
Topic: Recipes 2011-06-14 14:24:43  Tilapia with Mango and Peach Salsa 1 cup mango, peeled and diced 1 cup peaches, peeled and diced 1 cup tomatoes, diced 1/2 cup red onion, diced 1 teaspoon lime juice 1 tablespoon fresh cilantro 1/8 teaspoon kosher salt 3/4 cup orange juice, separate out 2 tablespoons 4 (4 oz) Tilapia Loins Pour orange juice (separate out 2 T and set aside) into Ziploc bag with tilapia. Seal and place in refrigerator for 10 minutes. Preheat grill to medium-high heat. Combine mango, peaches, tomatoes and onion with lime juice, cilantro and remainder of orange juice. Place tilapia on well greased grill. Cook approximately 5-7 minutes, turning once or until internal temperature is 145 degrees. Plate fish and top with salsa. Enjoy! Makes 4 servings. Tips and Twists: Any fish or chicken would work well with the salsa. Chopped avocado would also work well, simply add on top with salsa. The fish and salsa create a great salad over greens. Enjoy!
Topic: Recipes 2011-06-14 14:22:59  Grapefruit and Avocado Salad 1 grapefruit, peeled and white pith cut away and segments cut from between membranes to release grapefruit segments 1 avocado, sliced into 1/2 inch slices 1/2 pound red leaf lettuce 2 tablespoon olive oil 2 tablespoon white wine vinegar 1 teaspoon garlic, minced 1 tablespoon honey mustard 1 teaspoon lemon juice 1 teaspoon lime juice 1/8 teaspoon salt Wash lettuce well and pat dry with a paper towel. Break lettuce into bite size pieces and place in medium size bowl. Slice grapefruit wedges into quaters as well as avocado slices. Mix remaining ingredients in mini food processor or mix very well with a wisk. Drizzle dressing on salad and lightly toss. Serve immediately. Makes 4 servings. 175 calories, 14 g fat, 2 g sat fat, 100 mg sodium, 5 g fiber, 2 g protein Tips and Twists Make this salad a meal and add grilled chicken, shrimp or salmon. Add your choice of nuts or light cheese to mix it up. Enjoy! Topic: Organics 2011-06-08 23:20:48 
Organic Fruits and Vegetables Delivered to your Doorstep There is a growing trend in home delivery services…fresh, organic fruits and vegetables delivered to your doorstep! We all know how important it is to eat healthy and many times with our hectic schedules it’s hard to get to your local farmers market. Organic produce delivery services may just work for you! You can customize your produce box according to size, variety and frequency. Organic produce delivery services are a great way to stock-up on produce and as well as to support your local farmers! Women’s Health Magazine created a directory of produce delivery services according to state, check it out at http://www.womenshealthmag.com/weight-loss/lose-weight-faster-0?page=4. We all want to eat healthier while incorporating the fresh fruits and vegetables, but sometimes we just don’t know where to start. Check out our Babes’ Recipes page for easy, quick entrees and side dishes. We'll be adding many new recipes to incorporate your organic produce. Let us help you create healthy and delicious meals!
Topic: Just For Men 2011-06-08 21:29:14 
June is Men’s Health Month! According to the official website for Men’s Heath Month, www.menshealthmonth.org, "the purpose of Men’s Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. This month gives health care providers, public policy makers, the media, and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury. The response has been overwhelming with thousands of awareness activities in the USA and around the globe."Their slogan is “Awareness. Prevention. Education. Family.” Prostate Cancer awareness and prevention is a primary focus of this initiative. Each year over 230,000 men will be diagnosed with prostate cancer and about 30,000 will die of it. This year, the week leading up to Father’s Day, June 13-19 is International Men’s Health Week. The goal is to increase awareness of male health issues on a global level and to encourage inter- and intra-national institutions to develop health policies and services that meet the specific needs of men, boys, and their families.Is this cause close to your heart? Want to plan a “Wear Blue” Men’s Health Month awareness event in your area? Check out this link for ideas and details:http://www.menshealthmonth.org/thingstodo.html Let’s support all of our fathers, sons, brothers, relatives, friends and loved ones in the effort to prevent and treat health problems among our beloved men and boys. Wear Blue!
Topic: Babes' Product Spotlight 2011-06-06 08:51:43 
NutritionBabes Tool Product Spotlight: Vitalicious 100 Calorie Vitatops, Vitamuffins and Vitabrownies Vitalicious offers several products that allow you to indulge without the guilt. All Vitalicious products are Kosher certified and all natural with no artificial additives or preservatives. The MANY flavors certainly prevent boredom or repetition. With options such as chocolate mint, triple chocolate chunk, fudgy peanut butter chip, banana fudge, apple crumb, pumpkin spice and many others, there are endless ways to enjoy Vitatops. Deep chocolate, the flavor most commonly found in stores such as supermarkets, Target and Costco contains 100 calories, 1.5grams of fat, 9 grams of fiber and 4 grams of protein per 2 ounce top. The yummy brownies contain 10 grams of fiber! FYI, Vitalicious products do contain the natural sweetener Rebiana, also known as Stevia. Do you like to bake your own muffins? Vitalicious sells their tops and muffins in a mix you prepare in your own kitchen. Also available for purchase are special Vitatop baking pans! Sign up at www.vitalicious.com to receive special offers and coupons. YUM!!!!
Topic: Dietary Guidelines and MyPlate 2011-06-02 14:17:55 
USDA announces the new “MyPlate” icon to replace the Food Guide Pyramid
According to CNN, obesity-related health problems such as heart disease, hypertension and diabetes -- which are leading causes of death -- cost an estimated $270 billion annually in health care costs. Today, the USDA and Michelle Obama’s “Let’s Move” campaign announced the new “MyPlate” to replace the Food Guide Pyramid as a new symbol for nutrition in America. The image of a food plate emphasizes fruits, vegetables and low or nonfat dairy, while encouraging smaller portions of protein and grains. The new plate is meant to be much more child friendly than the now retired pyramid. To learn all about “MyPlate” visit www.choosemyplate.gov. This site also contains information about the Dietary Guidelines, interactive food and activity trackers, and the First Lady’s Let’s Move! campaign to help raise healthier kids. The following article provides a useful explanation of the plate and tips to adopt healthier eating and lifestyle habits. http://www.syracuse.com/news/index.ssf/2011/06/food_pyramid_scrapped_food_plate.html
Topic: Recipes 2011-06-01 23:27:19  Mediterranean Mussels 1 pint cherry tomatoes 1/8 tsp kosher salt 2 T olive oil 2 tsp garlic crushed 1 small yellow onion, chopped 2 T basil, diced 2 T parsley, diced 1 pound mussels, rinsed and cleaned nonstick spray
Preheat oven to 400 degrees. On a greased pan with nonstick spray roast cherry tomatoes with kosher salt sprinkled on top. Roast tomatoes for approximately 15 - 20 minutes or until tomatoes start to wrinkle and release juices. Meanwhile, in a large pan heat olive oil over medium high heat with garlic and onions. Saute until onions are translucent and add roasted tomatoes, basil and parsley. Saute with tomatoes another 3 minutes and add mussels. Increase the heat to high and cook mussels until all are open, stirring occasionally. Once mussels are open, lower heat and simmer another 4 minutes or until heated through. Serve immediately. Enjoy! Tips and Twists Serve as an appetizer or over whole wheat pasta for dinner. This recipe can also be offered alone with a chunk of whole wheat bread for dipping! Garnish with additional basil or parsley. Topic: Recipes 2011-06-01 23:26:00  Grilled Eggplant with Goat Cheese 1 eggplant, sliced 1/2 inch thick 1 T olive oil 1/8 tsp kosher salt 2 oz goat cheese NutritionBabes Balsamic Dressing Prepare and grease grill to high heat. Brush olive oil on eggplant slices and sprinkle with kosher salt. Place on greased grill for approximately 15 minutes, turning half way through or until tender. Place on platter, sprinkle with goat cheese and drizzle Balsamic Dressing. Can be served warm or chilled. Enjoy! Tips and Twists Topic: Babes' Product Spotlight 2011-05-27 11:06:27  Babes' Product Spotlight: Pampered Chef’s Manual Food Processor This is my new found tool that makes cooking a whole lot easier, and much greener! A manual food processor! Just drop in the ingredients and pump the handle. The blades chop, slice, and blend ingredients in seconds; the more you pump the finer the cuts. This is very convenient to blend a quick tuna salad with lots of veggies, salsa and salad dressing. Requires no electricity, is dishwasher safe and fun to get the kids involved! Check it out http://www.pamperedchef.com/ordering/prod_details.tpc?prodId=33219&catId=22&parentCatId=22&outletSubCat=
Topic: Recipes 2011-05-27 08:50:58  Grilled Vegetable Platter
4 sweet red peppers, cored, seeded and cut in quarters 4 sweet orange peppers, cored, seeded and cut in quarters 4 medium green zucchini, cut lengthwise into ¼ inch thick strips 4 medium yellow summer squash, cut lengthwise into ¼ inch thick strips 8 portobello mushrooms, stems removed 2 red onions, cut in ½-inch thick rings 3 T olive oil ¼ tsp kosher salt ¼ tsp pepper
Grease and preheat grill to high heat. Brush vegetables with olive oil; sprinkle with salt and pepper. Place on grill and close lid, turning once, until vegetables are tender and lightly charred, approximately 15 minutes.
Tips and Twists:
This can be made with your vegetables of choice. Choice a good variety of vegetables and arrange then on a large platter for a colorful presentation. This recipe can be served warm or cold. The vegetables can be offered as a side dish, the mane fare or as toppings for your favorite BBQ meats. Enjoy!
Topic: Healthier Holidays, Parties, and Celebrations 2011-05-25 00:34:53  Planning a BBQ? It’s that time of year, the unofficial start of the summer and time to clean off the BBQ. Make it healthy without forgetting the taste! Our NutritionBabes recipes will have your guests inviting themselves over the next weekend too. *All recipes can be found on our Blog page under Recipes. NutritionBabes Guacomole NutritionBabes Bean Dip Arugula and Asparagus salad NutritionBabes Zucchini, Tomato and Onion bake Zucchini Au Gratin Grilled Vegetable Platter Sweet Potato Fries Buffalo Chicken with blue cheese dressing Garlic Shrimp Cheeseburger Sliders Zucchini Bread Squares NutritionBabes Chocolate Chip Cookies Chocolate Covered Strawberries Citrus Frozen Yogurt Remember to watch the portions! Give your guests lunch size plates to avoid super-sizing their meals. Serve cut up fruit as an appetizer when your guests arrive. Provide lots of water and unsweetened drinks such as iced green tea to stay hydrated in the sun. Limit the alcoholic beverages. Add some activities to your BBQ that encourage exercise. Put out balls, hula hoops and sidewalk chalk for a game of hop scotch or jump ropes for the kids. Consider setting up a volley ball net, playing basketball, organizing relay races or a friendly kickball game for everyone. Enjoy!
Topic: Recipes 2011-05-25 00:23:22  Cheeseburger Sliders 2 large onions, sliced ¼ inch thick 2 tablespoons olive oil 2 ½ pounds ground beef (7-10% fat) Dash of salt and fresh ground pepper to season meat ¾ pound light Jarlsberg or light Swiss cheese, sliced thin 5-6 large vine ripened tomatoes, sliced ½ inch thick 20 dinner rolls (preferably whole wheat)
Shape ground beef into 1 ½ inch diameter balls. Flatten to 3 inch patties. Prepare barbeque to medium-high to high heat. Grill patties until cooked to desired doneness, approximately 4 – 5 minutes for medium well. Add slice of cheese during last 2 minutes of cooking. If desired, toast cut side of roll on grill about 1 minute. Place patties on dinner rolls, add slice of tomato and onions on top. Serve immediately. Tips and Twists:
Topic: Recipes 2011-05-24 23:56:40  NutritionBabes Cabbage Soup This recipe incorporates many powerhouse foods. It’s packed with vitamin C, potassium and fiber. This soup is perfect to make ahead and reheat later for a quick meal. Enjoy! 3T olive oil, separated Makes 6 servings 1 serving = 2 cups Tips and Twists Topic: Babes' Product Spotlight 2011-05-24 10:06:06 
NutritionBabes Product Spotlight: Glenny's Healthy Snacks Glenny’s offers several varieties of healthy snacks that are all natural. Some products are gluten free, organic, or calorie controlled in 100 calorie portions. Their all natural fruit and nut bars are available in 1.1oz sizes that contain 140-150 calories, no preservatives, and make a great grab and go snack. Their 100 calorie Brownies and Blondies are packed with 7 grams of fiber and 5 grams of protein with no artificial sweeteners or sugar alcohols. The soy crisps are tasty low calorie snacks that have extra protein and fiber to provide a naturally balanced nosh. All of these items can be incorporated into a healthy, balanced diet when eaten in moderation. Glenny’s products are available at many major retailers or their website. Shop through this link http://curebit.com/o/a/jdR6M and receive an extra 10% off your order! If you are feeling lucky, enter our giveaway by May 31, 2011 to win a Glenny’s Deluxe Diet Snack Pack! http://www.nutritionbabes.com/cgi-bin/nutritionbabes/glennys.pl Good luck and happy snacking!
Topic: Babes' Product Spotlight 2011-05-21 09:34:55  NutritionBabes Product Spotlight: GG Bran Crispbread According to their website, GG Bran Crispbreads are the “The Appetite Control Cracker”. Each cracker contains 12 calories and 5 grams of fiber. These very crunchy crispbreads are a fantastic way to pump up your fiber intake and control calories. According to the American Heart Association, the recommended intake of dietary fiber is 25-30 grams per day, while the average intake is only about 15 grams per day. GG’s are very filling when consumed with a tall glass of water. Yummy ways to top them include: 1. Natural almond or peanut butter and little all-fruit spread All of these choices provide a small meal or very filling snack for 100-200 calories. (For 2 crackers with toppings) Make sure to increase your fiber intake slowly if you are not accustomed to consuming high fiber products. You make experience gastrointestinal effects if you eat too much, too fast. GG Bran Crispbreads can be ordered directly from http://www.brancrispbread.com, or check the website for a retail locator. They can be found at many Whole Foods locations, as well as some smaller “healthy food stores”. They are also available at www.amazon.com. AND, they are also available in GG Bran Sprinkles which are ground crispbreads that you can toss into cereal, yogurt or other favorite recipe. Learn about these at http://www.brancrispbread.com/sprinkles.aspx
Topic: Recipes 2011-05-15 18:59:46  NutritionBabes Balsamic Dressing ¼ cup balsamic vinegar 3 tsp honey mustard (such as Annie's organic Honey Mustard www.Annies.com) 2 tsp garlic, crushed ¼ tsp pepper 1/8 tsp salt 2 T olive oil In a mini food processor or blender mix balsamic vinegar, honey mustard, garlic, salt and pepper until smooth. Gradually add oil and mix until well blended. Can be made ahead and stored in the refrigerator for up to 3 days. Makes 4 servings (2 T per serving) 70 calories, 7 g fat, 1 g sat fat, 5 g mono fat fat, 81 mg sodium
Topic: Recipes 2011-05-15 18:57:34  Arugula and Asparagus Salad 16 asparagus spears 1/2 tsp olive oil 1/8 tsp kosher salt 4 handfuls of arugula (about 4 oz each) 2 oz goat cheese, crumbled NutritionBabes Balsamic dressing recipe Preheat grill to high heat. Lightly coat asparagus with olive oil and salt. Grill asparagus for 2-3 minutes or until desired consistency. Separate arugula amongst 4 plates. Sprinkle goat cheese equally on each plate and top with 4 asparagus spears each. Drizzle with balsamic dressing. Enjoy! Serves 4 180 calories, 12 g fat, 4 g sat fat, 15 mg chol, 235 mg sodium, 4 g fiber, 9.5 g protein
Topic: Whole Grains and Fiber 2011-05-10 20:20:04  The NutritionBabes had the privilege of serving as the "Guest Gnutritionists" at www.gnufoods.com during March and April 2011. Gnu foods customers often ask questions about the benefits of Fiber in their diets and other nutrition-related issues. As "Guest Gnutritionists" we were honored to answer one of the questions posted by a reader. You can also ask your own question. Here is the article as displayed on their website: How Do I Give My Pantry a High Fiber Makeover? Answered by: Giving your pantry a high fiber makeover is an excellent first step on the road to better health and wellness. The U.S. National Cancer Institute recently reported that eating a diet rich in fiber, especially whole grains, may reduce your risk of dying from heart or respiratory disease by 22 percent. Small changes can make a big difference. Some simple label reading skills will give you the tools you need to understand which products provide heart healthy, whole grain fibers. Keep in mind when choosing products, the American Dietetic Association recommends that a healthy adult consume a minimum of 25–35 grams of fiber per day depending on one’s total calorie intake. First, look for products that have ingredients you recognize and can pronounce. Highly processed foods have long ingredient lists with additives and preservatives. If a product contains the word “enriched” as one of the first ingredients, it is not a whole grain! Look for the word “whole” as the first ingredient to identify true whole grain products. Wheat flour is not whole grain. Try to choose items with at least 3 grams of dietary fiber per serving. Here are some tips on selecting naturally high fiber, whole grain items for your pantry makeover. Start with the basics Use whole wheat flour, whole wheat pastry flour, or white whole grain flour (milled from white whole wheat, rather than red) in your favorite baking recipes. Avoid baking with “bleached”, “bromated” or “enriched” all-purpose flour or white flour. Start your day with a smart breakfast When choosing cereal always look for whole grain wheat, whole grain oats, whole grain corn or other whole grains as the first ingredient. High fiber cereals have 5+ grams of fiber per serving, but try to aim for at least 3 grams per serving. Try to limit sugar to less than 6 grams per serving. Tip: combine several cereals in a bowl for variety. If there’s a higher sugar version of a cereal that you crave, sprinkle a small amount on a low sugar/higher fiber cereal to sweeten it up. For oatmeal, buy the plain, old fashioned or quick oats in the canister. They will have no added salt or sugar. Avoid the processed, pre-flavored packets. They’ll only save you a minute or two of prep time and add a ton of sugar and salt. Slice a better bite When choosing breads and wraps, look for 100% whole wheat, whole grain oat, or whole rye flour as the first ingredient. Beware of hidden sugar substitutes added to bread, cereals, and snacks! Manufacturers are adding them to cut back on calories. Sucralose (Splenda), Stevia (Rebiana), Acesulfame K (potassium), and Aspartame (NutraSweet) can be found in many unsuspecting products and should be limited. Perfect Pasta Swap out regular pasta for whole wheat pasta. It’s available in just about every shape from lasagna noodles to shells. If your family has trouble accepting the 100% whole wheat pasta, try starting with fiber-enriched white pasta, or omega-3 enriched pasta and gradually move towards whole wheat. Good for your heart grains, legumes, and beans Quinoa, whole wheat couscous, and brown rice are excellent substitutes for white rice and are packed with fiber. White and sweet potatoes are also great sources of natural fiber. Feeling adventurous? Try faro, wheatberries, amaranth, bulgar, buckwheat, barley, millet and wild rice. Keep dried and canned beans and legumes handy. Beans and legumes are high in fiber and protein and they’ll keep you satisfied for hours. If using canned items, look for the low salt version, or rinse them under water prior to preparing. That technique will cut the sodium content in half. Add the grains or beans/legumes to soups, salads, and stews, or serve them alone. Snack with a healthier crunch Look for crackers and tortilla chips that list a whole grain as the first ingredient. Short ingredient lists are better. Also, baked versions of chips are a better choice. Several products claim to be whole wheat, but contain enriched flour. Newer “popped”, soy, and lentil chips may be good choices. Popcorn is also a great source of fiber; either pop your own with a small amount of canola oil, or look for microwave varieties that are at least 94% fat free. A 100 calorie bag contains 3g of fiber. Hint: also watch the sodium content, it can vary greatly between brands. Stock up on dried fruit, nuts, nut butters, low fat granola and seeds These items are higher in fiber, very convenient and make great snacks. Read the labels and place single pre-portioned mixtures in sealed bags for quick “grab and go” snacks. Look for dried fruits without sugar or preservatives. Lastly, look for “natural” versions of nut butters without the added sugar. Meeting your fiber goal is easy once you discover new and delicious products to make your pantry more “fiber friendly”.
Topic: Fruits and Vegetables 2011-05-06 15:41:07  Growing a Vegetable Garden…on your patio! Growing a vegetable garden has many advantages: we’re helping the environment, providing our families with healthier choices and saving money! However, growing a garden requires space, time and some horticulture knowledge that many of us might lack. We have a solution for you, grow a garden in containers in the space you have…a patio or balcony! Get the entire family involved in growing your garden. Pick a variety of vegetables you already enjoy and maybe a few you’ve been meaning to try. Follow these steps and you’ll be on your way to a successful harvest! It all starts with a sunny location Purchase seedlings Choose the best container Purchase a good quality organic potting soil Ready to plant Watering your garden Feed your plants for better growth
Topic: Recipes 2011-05-04 19:07:48 
NutritionBabes Zucchini, Tomato and Onion Bake Spring vegetables and herbs can create an endless combination of healthy and yummy dishes. This recipe can be served as a side dish to accompany almost anything. It’s wonderful with fish, chicken, barbeque meats or any other protein source you prefer. It’s very simple and so pretty on the table. 1 large zucchini, sliced very thin 1 small yellow onion, sliced very thin 1 ½ teaspoons olive oil 2 medium vine tomatoes, sliced thin 1 Tablespoon fresh parsley 5 fresh basil leaves ¼ teaspoon Kosher salt ¼ teaspoon black pepper ¼ cup Parmesan cheese, grated Olive oil flavored cooking spray Preheat oven to 350 degrees. In a bowl, combine zucchini, onions and olive oil. Add parsley, basil, salt and pepper and combine well. Spray an oven safe dish with olive oil cooking spray. Create a pattern of alternating 3-4 zucchini slices with onion mixture and a slice of tomato until all the vegetables are in the dish. Top with a light mist of olive oil cooking spray. Sprinkle top with Parmesan cheese. Cover with foil and bake for 30 minutes. Remove foil and continue to bake another 20-25 minutes until cheese is nicely browned and vegetables are soft. Makes 4 servings 63 calories, 2.7g fat, 1.2g saturated fat, 5mg chol, 256mg sodium, 2g fiber, 3.8g sugar, 4g protein. Tips and Twists: This can be made with your vegetables of choice. If you need to lower the sodium content, use less added salt. You may also experiment with your favorite herbs. Garlic, thyme and rosemary are other suggested additions if you wish to increase the flavor. Reduced fat Parmesan cheese can also be used to slightly decrease the fat and calorie content.
Topic: Recipes 2011-05-04 17:13:11 
Zucchini Au Gratin Zucchini is a very versatile summer squash that can be eaten in anything from soups, salads, kabobs, side dishes, and even dessert. Here is a favorite side dish that can be paired with almost any lean meat, or as the main fare for a yummy vegetarian meal. 3 large or 4 medium zucchini, sliced very thin 2 teaspoons olive oil 5-6 fresh basil leaves, chopped or ½ teaspoon jarred 8oz 2% (reduced fat) shredded mozzarella or Italian blend cheese ¼ cup grated parmesan cheese 1 Tablespoon fresh parsley, chopped ½ cup whole grain seasoned bread crumbs Preheat oven to 350 degrees. In a large bowl, combine olive oil and zucchini. Add basil, cheeses and parsley, and combine well. Spray a large casserole dish with nonstick spray. Pour mixture into casserole and cover with ½ cup whole grain bread crumbs. Cover with foil and bake for 30 minutes. Remove foil and continue cooking for 20 minutes. Serves 6 209 calories, 9 g fat, 3.7g saturated fat, 17 mg chol, 417mg sodium, 3g fiber, 3g sugar, 16g protein Tips and Twists: Look for a variety of bread crumbs that has the lowest sodium you can find. Bread crumbs are notoriously high in sodium. You can lower the calorie and fat content by using fat free shredded cheese or using less than 8oz. You can also use fat free or reduced fat parmesan cheese to save a few calories and fat grams, this recipe is analyzed using the regular version. Topic: Recipes 2011-05-04 17:09:47 
Zucchini Bread Squares With summer around the corner, zucchini will be readily available and in season. It’s time to start baking the classic zucchini bread. But, the traditional recipe provides way too many calories and fat without significant fiber. Our NutritionBabes Zucchini Bread Squares are easily portable, freezable and are a yummy breakfast or snack. Pair one with a hard boiled egg or low fat cheese stick for a quick, balanced breakfast on the go. 1 ¼ cups shredded zucchini (about 1 medium) ½ cup unsweetened applesauce 3 Tablespoons light olive or canola oil ½ cup egg beaters 1 teaspoon vanilla ¾ cup sugar 1 ½ cups White Whole Wheat Flour or Whole Wheat Pastry Flour 1 ½ teaspoons ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1/8 teaspoon baking powder ¼ chopped pecans or walnuts Preheat oven to 350 degrees. In a large bowl mix zucchini, applesauce, oil, egg, vanilla and sugar until well combined. Add flour, cinnamon, baking soda, salt and baking powder and combine well. Spoon batter into a 9x9 square baking pan sprayed with nonstick spray. Sprinkle chopped nuts on top. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes and remove from pan. Let cool completely before slicing. Makes 16 squares 117 calories, 3.9g fat, 0mg chol, 57mg sodium, 1.6g fiber, 11g sugar, 2.5g protein Tips and Twists: By decreasing the sugar to 2/3 cup the total sugar content of each square will decrease to 9.7g. This can also be baked in a bread pan by simply increasing the cooking time to 50-60 minutes.
Topic: Recipes 2011-05-03 14:14:48  NutritionBabes Frittata A frittata is an Italian egg-based dish similar to a quiche or an omelet. Typically a frittata includes ingredients such as cheese, vegetable or meats. The eggs of a frittata are beaten more vigorously in order to incorporate more air to allow for a deeper filling with a fluffier result. We’ve made a healthier version of a cheese and vegetable frittata. Serve it up on a relaxing Sunday morning, your next hosted luncheon or for dinner. It can be served warm or cold, as well as being prepared the night before and reheated in the morning for a quick breakfast. Pair the NutritionBabes Frittata with a fresh salad, whole wheat bread, beans, fresh fruit or olives. Preheat oven to 375 degrees. Cover a cookie sheet with nonstick spray and roast sweet potatoes for approximately 10 minutes. Heat oil in nonstick oven-safe sauté pan over medium-high heat, add garlic and onions and heat for approximately 1 minute. Add asparagus and red peppers, sauté until vegetables are tender, approximately 7 – 8 minutes. In a medium sized bowl vigorously beat eggs, egg whites, kosher salt, mix well. Beating the egg whites at room temperature will allow for fluffier eggs. Once potatoes are tender, add to vegetables along with egg mixture. Sprinkle cheese evenly over eggs. Heat pan of egg mixture over medium-high heat until eggs set and top remains a bit runny. Next, transfer the pan with the eggs into the oven for approximately 6-8 minutes. Allow frittata to cool approximately 5-10 minutes before slicing. Makes 6 serving. Tips and Twists: Get creative and mix-up the vegetables and cheeses. Lean cuts of meats can be added as well. Look for eggs that are fortified with omega-3s, such as Egglands Best www.egglandsbest.com. If you do not have a non-stick pan, add the egg mixture to a pie pan or make 6 individual frittatas in a cupcake pan. Either pan used should be sprayed non-stick spray. Bake in oven for approximately 10-15 minutes or until golden brown on top. Prepare frittata ahead of time and reheat for a quick grab and go breakfast or pack for lunch. Enjoy! Topic: Healthier Holidays, Parties, and Celebrations 2011-05-02 21:57:13  Mother’s Day Brunch This Sunday is Mother’s Day and it also marks the start of National Women’s Health Week. Let the NutritionBabes help you make your mother or wife a healthy meal to honor your loved one! The entire meal can be made ahead of time and reheated on the big day. Get the entire family together and celebrate all the love and support our mother’s give to us! We have numerous recipes to serve at your Mother’s Day Brunch! Choose your favorites to meet your preferences. NutritionBabes Guacamole Quinoa Salad Check out our recipe page for all of the above mentions and for some other ideas as well!
Topic: Pregnancy 2011-04-28 19:25:50  11 Healthy Pregnancy Tips Pregnancy is a critical time. A mother’s chemical exposures can adversely affect her baby in many ways. Here are some simple but important steps you can take to reduce the risks during pregnancy - and beyond. (Courtesy of the Environmental Working Group) Go organic and eat fresh foods Recent studies show that a woman’s exposure to pesticides during pregnancy can permanently decrease her child’s IQ and memory. Avoid contact with pesticides during pregnancy. Fruits and veggies are important, so eat organic and use EWG's Shoppers Guide to Pesticides http://www.foodnews.org/fulllist.php to determine which conventionally-grown crops have the least pesticide residues. Choose milk and meat produced without added growth hormones. Limit canned food, since can linings usually contain the synthetic estrogen called bisphenol A (BPA). See EWR’s Safe Drinking Water guide here: http://www.ewg.org/files/EWG_safedrinkingwater.pdf Drink safer water It's important for pregnant women to drink plenty of water. Use a reverse osmosis system or carbon filter pitcher to reduce your exposure to impurities such as chlorine, perchlorate and lead. Skip bottled water, which costs more and isn't necessarily better, and filter your tap water. If you're out and about, use a stainless steel, glass or BPA-free plastic reusable container. Mix infant formula with fluoride-free water. Eat low-mercury seafood Choose low-mercury fish such as salmon, tilapia and pollock, rather than high-mercury tuna and swordfish. If tuna is something you can’t give up, Wild Planet tuna contains 62% less mercury than an average national brand and is considered “low mercury”. http://www.wildplanetfoods.com/Highest-Omega-3-and-Low-Mercury.html Get your iodine Use iodized salt, especially while pregnant and nursing, and talk to your doctor about taking iodine-containing vitamins. Iodine buffers against chemicals such as perchlorate that can disrupt your thyroid system and affect your baby’s brain development during pregnancy and infancy. Choose better body care products Just because the label says "gentle" or "natural" doesn't mean a product is safe for pregnancy. Look your products up on EWG’s Skin Deep Cosmetic Database here: http://www.ewg.org/skindeep/ Read the ingredients and avoid triclosan (in anti-bacterial soaps), fragrance and oxybenzone. Wash maternity clothes before wearing Clothing is often coated with chemical treatments in the factory. Identify lead sources and avoid them Test your tap water for lead and avoid any home remodeling if your house was built before 1978, when lead house paint was banned. Dust from sanding old paint is a common source of lead exposure. Avoid painting. When getting your nursery ready, avoid painting and other chemical-intensive jobs. Clean greener Household cleaners, bug killers, pet treatments and air fresheners can irritate kids’ and babies’ lungs – especially if they have asthma. Check out less toxic alternatives. Some ideas: vinegar in place of bleach, baking soda to scrub your tiles, hydrogen peroxide to remove stains. Use a wet mop/rag and a HEPA-filter vacuum to get rid of dust – which can contain contaminants. Leave shoes – and the pollutants they track inside -- at the door. Avoid gasoline fumes Ask for your partner's help to fill the gas tank, or use full service. Pick plastics carefully Some plastics contain toxic chemicals, including BPA and phthalates. Don't reuse single-use containers or microwave food in plastic containers. Avoid PVC by hanging a natural-fabric shower curtain. When remodeling, go with PVC-free flooring and pipes. Learn more about choosing safer plastics. The original article can be found at http://www.ewg.org/Health-Tips/10HealthyPregnancyTips Photo Copyright (c)http://www.123rf.com Topic: Cleaner Living 2011-04-22 00:48:34  Help our kids Reduce, Reuse and Recycle Earth Day is April 22nd, get the kids involved and help care for the Earth! 1. Turn off the television and create a family activity.
3. Explore a neighborhood park and teach your kids to take care of their community.
5. Donate unwanted items to a local charity.
7. Conserve water for the day. 8. Do not create waste for the day.
Teach your children now to make good choices and the lessons will last a lifetime! Reduce, reuse and recycle! Photo Copyright (c)http://www.123rf.com Topic: Recipes 2011-04-20 14:54:31 
NutritionBabes Vegetable Lasagna Our vegetable lasagna is a great meal to make with the kids! Chop up all the vegetables ahead of time and let them pile on the layers themselves. Kids are more receptive to try their own creations! You can add many different vegetables, let them explore and pick their own to add. Enjoy! 12 whole wheat lasagna noodles (such as Ronzoni Healthy Harvest http://tinyurl.com/3f6hqwf)
2 tablespoons olive oil 1 tablespoon minced garlic 1 cup fresh mushrooms, chopped 1 cup fresh spinach, chopped 1 cup fresh carrots, chopped 3 cups light ricotta cheese (such as Polly-O Lite http://tinyurl.com/3asn5pk)
¼ cup grated parmesan cheese 3 cups reduced fat shredded mozzarella cheese 2 (25 oz) jars of tomato sauce (such as Victoria low sodium marinara)
Preheat oven to 350 degrees. Bring a large pot of water to a boil. Add lasagna noodles and cook according to directions on the box; drain. In a skillet over medium-high heat, add olive oil and garlic. Heat for 1 minute and add mushrooms, spinach and carrots. Sauté vegetables for approximately 5 minutes. Transfer vegetables into a colander in the sink, allowing them to drain and cool. Combine ricotta cheese, parmesan cheese, 2 cups of the mozzarella cheese and vegetables. Mix well. Cover bottom of a 9 x 13 inch baking dish with ½ cup of tomato sauce and then layer 3 noodles on top. Spread 1/3 of cheese/vegetable mixture over noodles. Spread 1 cup of sauce over the cheese. Repeat for 2 more layers. Once the last layer of noodles is placed, add 1 cup of tomato sauce and remaining 1 cup of mozzarella cheese on top.
Cover the dish with aluminum foil and bake for 1 hour. Cool 15 minutes before serving. Heat remainder of the tomato sauce and serve on the side. Makes 12 servings Tips and Twists: Using a low sodium sauce or adding less salt to your own sauce helps cut back the sodium in your meal. The cheeses already contain a significant amount to add enough flavor to the dish. If you or your family is not receptive at this time to consuming whole wheat pasta, try an alternative that is higher in fiber. These items have a consistency and texture closer to white pasta. One alternative to try is Dreamfields Lasagna noodles http://www.dreamfieldsfoods.com. And as mentioned before, get creative and add your own variety of vegetables. They will all taste amazing!
Topic: Recipes 2011-04-18 17:50:47  NutritionBabes Tiramisu Tiramisu is a popular Italian cake that literally means “pick me up”! Typically it is made of biscuits dipped in espresso, layered with a whipped mixture of egg yolks and mascarpone cheese and flavored with liquor and cocoa. The NutritionBabes have adapted this indulgence to give you a “pick me up and keep me going” all day long dessert! We’ve incorporated Chobani Greek yogurt, which allows you to gain 17 g protein with fewer calories and fat from your Italian splurge! Enjoy! 6 oz Vanilla 0% fat Chobani Greek yogurt www.chobani.com
Makes 1 serving
Topic: Recipes 2011-04-15 07:18:48  Roasted Sweet Potatoes and Pears
2 large sweet potatoes, peeled and cut into cubes 3 firm Bartlett pears, seeded and cut into cubes 1 tablespoon olive oil 1 tablespoon honey ¼ cup orange juice ½ teaspoon ground cinnamon ½ teaspoon kosher salt ½ cup pecan halves ¾ cup golden raisins
Preheat oven to 350 degrees
In a large casserole dish add sweet potato and pear cubes. Gently mix in remaining ingredients until all are well coated.
Cover with aluminum foil and bake for 45 minutes. Uncover, gently mix and bake for another 30-45 minutes. Mix again and serve immediately, enjoy! Serves 14 Tips and Twists: This recipe works well with a variety of different fruits such as prunes, figs or apples. Also, many different nuts can be substituted to meet your preferences. Mix it up to please all of your guests!
Topic: Cleaner Living 2011-04-13 13:09:51  Earth Day 2011: a Billion Acts of Green
Earth Day 2011 takes place on Friday, April 22nd. According to www.earthday.org, “Earth Day broadens the base of support for environmental programs, rekindles public commitment and builds community activism around the world through a broad range of events and activities. Earth Day is the largest civic event in the world, celebrated simultaneously around the globe by people of all backgrounds, faiths and nationalities. More than a billion people participate in our campaigns every year.” The current goal is to reach “a billion acts of green”. Top acts include: organizing an Earth Day event, planting a garden at school or at home, changing out light bulbs for compact fluorescents, eating more local food, or eliminating the use of toxic home cleaners and pesticides. This is just the tip of the iceberg. There are SO many simple acts that can contribute to saving the planet. One of the easiest things to do is to shop with merchants that are environmentally friendly. Totsy (www.totsy.com) is a discount website for mother/child merchandise that is 100% green, and they will plant a tree in honor of your first purchase. What a great way to save lots of money and go green at the same time. www.gogreenlunchbox.com sells fabulous lunchboxes that are eco-friendly with multiple sealed compartments that will hold almost any lunch item without the need for individual packages and bags. According to their website, the average American child generates 67 pound of lunch packaging waste per school year! This lunchbox will not only save you money on “single serve” packaging, but create much less waste over time. What act of green can you contribute to Earth Day? We will continue to post ideas and opportunities to participate. A tiny act goes a long way. Photo credit: jannoon028 / FreeDigitalPhotos.net Topic: Fitness and Exercise 2011-04-12 21:51:56  Challenge Yourself…Run a 5K!
Are you up for a challenge? Reach for a goal and get fit in the process by signing up for a 5K run. A 5K (3.1 miles) is the perfect distance for a new runner. You’ll be motivated with a set goal and the thrill of accomplishing this feat will encourage you to push for more!
Your first step is to find a race. Begin your search at www.runnersworld.com. This website will allow you to find events in your area by entering your zip code. Many factors will contribute to your selection. First, check out the level of difficulty of the course (hills vs. flat course). Next, consider the distance to travel to the race, and lastly, the cause for the race.
Once you have decided on your 5K, it's time to begin training! This eight-week training plan will help you to cross the finish line. Rest days are incorporated into the plan, which is critical for recovery and injury prevention. Next, you’ll start with a 1 mile run. This may be a challenge for some, so if needed, extend the weeks of training to work-up to starting at 1 mile. Begin with a ½ mile or alternate 90 seconds of running with 60 seconds of brisk walking for 30 minutes and gradually increase to a 1 mile run. It is never a good idea to stretch cold muscles. Always begin with a warm-up and end with a cool-down. Allow 5-10 minutes of light aerobic exercise to loosen your muscles. Start with brisk walking or light jogging. After your warm-up, begin running at a comfortable pace for the specified amount of time. Always end with the cool-down and stretch after your run. The cool-down should include walking or slowly jogging for 5-10 minutes. After the cool-down, stretch your lower back, neck, calves, quadriceps, hamstrings and groin area. Each stretch should be held for 15-30 seconds. Check out www.best-running-tips.com/running-stretches.html . Each week, you will slowly increase your distance. Check out the website www.mapmyrun.com to figure out the mileage of your course.
An easy run day (EZ) has also been incorporated in your plan. You should be running at a comfortable pace to loosen your muscles. You can also do a run/walk type of workout, where you run for 3 minutes then walk for 2 minutes.
Topic: Cleaner Living 2011-04-09 16:46:27  What is cleaner living? People frequently ask us, “What do you mean by cleaner living”? It’s actually a pretty involved topic, but to us it’s simple. Cleaner living has to do mainly with 2 things: What you eat and how you live. Eating cleaner means that you try, to the best of your ability, to eat “whole” foods that are not processed with additives and preservatives. These include lean meats, whole grains, fruits, vegetables, nuts, and beans. Whole foods actually resemble the way they were created or grown. Michael Pollan, author of Food Rules, http://michaelpollan.com/books/, writes that if your great-grandma would not recognize it as food, you probably shouldn’t eat it. And if a third grader cannot read the ingredients, it contains too many chemicals. By choosing organic versions of the most highly sprayed fruits and vegetables, you can dramatically reduce the pesticide load for your family. That list can be found at www.foodnews.org. Second to that is choosing foods that are friendlier to the planet. Choose seafood that is sustainably produced and not endangered. Also, consume fish and poultry more often than beef because the carbon footprint of beef is so much larger. How you live can have a huge impact on your own environmental health. Choose earth friendly and chemical free cleaners for your home. When you buy organic produce and cut it on your counter that you just cleaned with a toxic chemical, you partially defeat the purpose of buying the organic food in the first place. By using a stainless steel or aluminum water bottle, and refilling it with filtered tap water, you save the planet from your share of non-biodegradable plastic bottles. Another benefit is to save your family from potentially toxic chemicals leaching into the water from the plastic. You can also save some money on your energy bills and be friendlier to the planet by cooking using the smallest possible appliance. Use a large toaster oven or other countertop appliances when possible instead of heating up the whole range oven to cook a small item. Chef and RD Jackie Newgent, author of The Big Green Cookbook, http://jackienewgent.com/pages/welcome.html, states that “pasta can save the planet”. She suggests that you place your pasta in boiling water, bring back to a boil, cover, and turn off the heat. Let it sit for the recommended time on the package directions and you will have perfectly cooked pasta, as well as a lower gas/electric bill. These are just a few examples of how to live cleaner and greener. Check our blog posts frequently for suggestions and products to help you make simple changes that will benefit you and our environment. Photo credit: Sarunyu_foto of freedigitalphotos.net Topic: Recipes 2011-04-08 23:17:32  Carrot, Butternut Squash Soup This soup is a NutritionBabes favorite! It is good as a meal, but it also makes a fantastic appetizer when entertaining. Serve it in small cups and pass them around to your guests. Our soup is gluten-free and dairy-free. Enjoy! 1 pound carrots, peeled Preheat oven to 400 degrees. Cut all carrots, butternut squash, turnips and sweet potato into 1 inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through. Garnish with fresh flat leaf parsley or whole wheat croutons! Makes 6 (2 cups) servings Tips and Twists:
Topic: Recipes 2011-04-04 22:41:10  NutritionBabes Try these quick, easy desserts to make with the kids, impress the guests ro hide them and keep them all to yourself...they're that good! Lemon Frozen Yogurt 2 Lemons Wash and dry lemons well. Slice the bottom of each without slicing into the flesh of the lemon. This will allow the fruit to stand upright. Slice off the top of each lemon to open the fruit. Scoop out the inside of the fruit and discard. Fill each lemon with 3 oz of Lemon Chobani Greek Yogurt. Cover each lemon with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings
Orange Frozen Yogurt Wash and dry oranges well. Slice the bottom of each without slicing into the flesh of the orange. This will allow the fruit to stand upright. Slice off the top of each orange to open the fruit. Scoop out the inside of the fruit and reserve in a small bowl. Drain juice and discard. Place reserved fruit in a small food processor and chop well. Mix fruit with vanilla yogurt and fill each orange with yogurt. Cover each orange with plastic wrap and place in freezer for approximately 2 ½ hours. Serve immediately. Makes 2 servings Tips and Twists: When making the lemon or orange frozen yogurt retain the bottom and top slices of the fruit to use as a garnish either by leaving whole on top or making into a rind to sprinkle within the frozen yogurt. Leaving the yogurt in the freezer too long may make the consistency too icy. If this occurs, allow the yogurt to defrost in the refrigerator until desired consistency is achieved.
Topic: Babes' Product Spotlight 2011-04-01 09:18:56  NutritionBabes Product Spotlight: Chobani Greek Yogurt Greek yogurt is definitely a superfood. 0% Greek yogurt is strained to thicken the consistency, and therefore contains twice the protein of traditional yogurt per serving. It also contains live active cultures or probiotics that can benefit the digestive and immune systems. Plain Greek yogurt is extremely versatile and it is used in many of our NutritionBabes recipes. Add your own fruit for a beautifully balanced meal or snack. The protein content makes it a smart breakfast choice since it is difficult for many people to consume sufficient protein in the morning. There are many brands of Greek yogurt available on the market today. In particular, Chobani Greek yogurt (www.chobani.com) is one choice that is all natural with no artificial additives, preservatives or synthetic growth hormones. Chobani is also Kosher, gluten free, and safe for people with corn, soy and nut allergies. Just make sure you choose the 0% variety to avoid any unnecessary added fat. Our best bet is to choose the plain variety and add your own fresh or unsweetened frozen fruit. Grab some today!
Topic: Cleaner Living 2011-03-29 21:43:12 
Green Spring Cleaning Ironically, the cleaner your home is the unhealthier it may be due to the frequent use of toxic cleaning products. Many commercial cleaners contain dangerous chemicals that are not declared on the label. Even the new “green” or “eco-friendly” cleaners may not be perfectly safe for vulnerable family members like children and pets. You can reduce your exposure by eliminating chemicals in your home whenever possible, and using only plant based cleaners. There are many brands on the market, some more expensive than others. A fabulous alternative is to make your own natural cleaning products using everyday household ingredients. They are very inexpensive, healthier, non-toxic and sort of fun. Get the kids involved in your cleaning quest, you can rest assured that the items you are using are not harmful for them to handle with supervision. All you need is: Baking soda Laundry: Windows: Fabric refreshers: Silver polish: Bathroom and kitchen: Mix water and distilled white vinegar in a 1:1 ratio and put in a new spray bottle. Use it all throughout the bath and kitchen to disinfect and deodorize. Be aware not to use vinegar on marble! Use straight vinegar to clean toilets. Use lemon juice with vinegar or baking soda to make a cleaning paste. You can also sprinkle baking soda on ½ a lemon and use it to scrub. Lemon juice is also a natural whitener. Hydrogen peroxide is a disinfectant and is safer to use than bleach for disinfecting and whitening. Furniture polish: Essential oils give a safe and pleasant scent to your self-made cleaning products. Common scents are lavender, lemon and tee tree oil. One brand of essential oils is Aura Cacia (www.auracacia.com) There are endless combinations for healthier home cleaners. Save yourself some green, and live a little greener too by trying out a few. For more specific homemade cleaner recipes check out the website below: http://howtomakedo.net/338/natural-homemade-kitchen-and-bathroom-cleaners/
Topic: Fitness and Exercise 2011-03-28 22:02:15  Get motivated, be inspired and move for a cause!
Sometimes we all need a bit of motivation to get us moving! Exercising is definitely one area where many of us could use motivation. There are numerous events throughout the country that you can participate in, get some exercise and raise money for a great cause. Throughout the year the Nutritonbabes will be participating in many charitable fitness events. Check out some of these charities, get inspired and join us to move for a cause. Team In Training (TNT) has trained nearly half a million runners, walkers, tri-athletes, cyclists and hikers. They will train you for numerous events. In return you will fundraise for lifesaving cancer research. You will participate in your choice of ½ marathon, marathon, centuries, hiking adventures and triathlons. When you join Team In Training you will receive hands-on-training from certified coaches, participate in weekly group runs/walks with your coach and teammates, and partake in training and social events with your team. They now also offer TNT Flex for the busy individual where you will receive a more flexible online training option including a smart phone application for on the go training. When you join Team In Training, you will receive your entry in the event, travel arrangements to your destination and a weekend filled with activities once you arrive! To learn more visit www.teamintraining.org. The American Heart Association introduced a new program called Start! Start! was developed to get all individuals moving and walking. They provide an online community, exercise tracker, walking plan and where to find walking paths in your community. You can also join one of nearly 350 events throughout the country to help raise money for the American Heart Association. If there isn’t an event in your area you can also hold your own Start! Virtual Heart Walk. You can even win prizes for the money you raise. Join the cause and learn more at www.startwalkingnow.org. Are you determined to end cancer and save lives? DetermiNation is the American Cancer Society’s program to get athletes involved in raising money while training to achieve their personal goals. You will receive free team training, ACS racing jersey, invitations to social events, race weekend VIP amenities and much more. Find an event in your area and join their team www.cancer.org/involved/participate/determination/learn-about-the-determination-program. There are many ways you can start exercising and move for a cause. Look up the websites of local events in your area and find a list of charitable sponsors you can support. Training for an event will help you fulfill your personal goals while creating an opportunity to help others. Be inspired and get involved!
Topic: Fitness and Exercise 2011-03-24 13:14:00 
Be a Good Role Model and get Healthy! You may be surprised to know how many individuals you have inspired over the years. We all touch other people’s lives and learn from their examples. Have you ever been told that you inspired someone? By being a good role model, you can help make the world healthier for yourself and others. The first step is to be aware of your actions in order to identify and change your bad habits. By doing so, you will be an inspiration to others who wish to embrace your healthier lifestyle! Summer is only weeks away and it’s the perfect time to go outside and get healthy! This time of year encourages many of us to use nature as our friend and start exercising. As the saying goes, Spring Fever…it’s contagious! Get out there yourself and inspire others around you as well. When you start exercising and improve your health, others around you will be inspired to improve theirs as well. Choosing to be a good role model for kids is obvious, so why not act as a good role model for your friends, parents, significant others and co-workers? They too will be inspired. Invite your friends outside and plan an after-work softball game, a lunch hour walk, a Saturday morning bike ride or challenge your friends to sign up for a local 5K walk/run. Be a good role model with what you eat as well. Did you ever run into a friend in the grocery store and catch him/her looking in your cart? When out in a restaurant do you ask your friends what they are going to order before you do? Let’s all inspire others. Making healthier diet choices is contagious, especially at the start of Spring. We all want to make a fresh start and move a little bit more and eat a little bit better. Continue to display your healthier lifestyle by living a life that’s a little cleaner. After all, Spring inspires most to do a bit of cleaning. Living a cleaner lifestyle can involve choosing food items that are locally grown or fish that is caught sustainably. It can also include using recyclable bags to carry home your groceries and using reusable water bottles that are BPA free. Share your tips with the many individuals observing you. By you making the change, many others will follow.
Topic: Kids 2011-03-21 12:37:06  How to Nourish Your Child’s Body and Mind Feeding children is not an easy task. Between picky eaters, after school activities, weekend sports, etc, it’s tough to be consistent. If the old adage, “you are what you eat” is true, we need to pay extra attention to what we feed those little growing bodies. When the body receives optimal nourishment, kids perform better at school and in all of their activities. Proper nutrition will help temper the behavioral highs and lows associated with poor eating habits. This information could fill more than a book, so a blog requires some simplifying. Here is our list of major guidelines for healthy eating for children: 1. Breakfast is critical! Bodies need fuel to get going the same way your car needs gas. We can’t expect our kids to think clearly and perform well in school on an empty tank. 2. Eat every 3-5 hours. Skipping meals or not planning ahead can cause kids to experience a dip in energy levels and concentration. Make sure your child has a snack if there is a long stretch between breakfast and lunch. The same goes for after school if they have activities, or if dinner is late. 3. Balance meals and snacks. It is essential to have a mix of carbohydrates (preferably whole grain), fat, and protein at each meal to optimize blood sugar stability. Just a bagel with jelly will cause them to feel hungry much sooner than scrambled eggs and whole wheat toast. Think about having one serving from each “food group” at every meal. 4. Add whole grains at least ½ the time. Whole grains are essential to helping kids get their daily fiber intake, as well as stabilizing their hunger as they are digested more slowly than refined white grains. 5. When possible, avoid food dyes, additives and preservatives. While some studies have linked food dyes and preservatives to increased hyperactivity in children with ADHD, new studies are linking these chemicals to hyperactive behavior in kids that do not have ADD. This one is tough. Most “kid” food is made with colors not found in nature. Look for foods colored with fruit or vegetable dyes, not red 40 or yellow 5. Look for short ingredient lists, organic foods and minimally processed foods. If your third grader can’t pronounce the ingredients, they probably shouldn’t be eating it. 6. Wash produce well, even if you are not eating the peel! When cutting fruit like a cantaloupe, most people will not think to wash the outside. There can be harmful bacteria on the exterior of fruits and veggies that can transfer to the inside flesh when cut. Make sure to wash all produce well before cutting or peeling. If you are washing edible fruit like berries, consider using castile soap. It’s a natural soap that will help remove some extra pesticide residues. 7. Pay attention to sodium! New dietary guidelines recommend a major cut in sodium, even for kids. The new recs are 1500mg per day, or about 2/3 of a teaspoon. Limit processed and fast foods. Read labels! 8. Stay hydrated the smart way. Depending on their age and activity level, children will require anywhere from 4-11 cups of fluid per day. The best choices are water, skim or 1% milk. Whole milk is no longer necessary after a child’s 2nd birthday. Limit 100% fruit juice to a total of 4-6 ounces per day. Instead of soda, add a splash of juice to seltzer. Try to avoid sugar sweetened beverages that are a source of empty calories, especially sports drinks and caffeinated or herbal energy drinks. 9. Eat the colors of the rainbow. Try to get your kids to choose several servings of produce per day. Fresh is better, but make sure that if their choice is canned or frozen that it does not contain high fructose corn syrup or added sugar. Ideally, half the plate at each meal should be filled with fruits and vegetables. 10. Heart disease can start as early as 9 years of age. Just because your child is thin, does not mean it is OK to feed them junk food. That food is still affecting their arteries, and learning healthy habits at a young age will decrease the likelihood of becoming obese later. Make food fun. Take the kids to the store and help them choose your groceries. Include them in the cooking when you can, and expose them to new and different recipes. Proper nutrition starts early. Healthy habits now will lead to healthy adults later. Photo credit: Photostock, freedigitalphotos.net Topic: Babes' Product Spotlight 2011-03-14 11:41:31  Babes' Product Spotlight: Snapware We often suggest preparing extra food when time allows and storing it in the refrigerator or freezer. However, the challenge is choosing storage containers that are free of potentially harmful chemicals. Recently there has been much debate over the safety of BPA, a component of polycarbonate used in many plastics. BPA can potentially leach from containers when heated, ultimately creating a safety risk when in contact with food. Snapware Glasslock Containers are a great solution to this dilemma. They are conveniently sold in an 18 piece set at BJ’s, Costco and Bed Bath & Beyond for a reasonable price! Check them out at www.snapware.com.
Topic: Babes' Product Spotlight 2011-03-14 00:19:56  Babes’ Product Spotlight: Envirosax® According to the Envirosax website, Envirosax® designer reusable bags are spreading the eco-friendly message with style! Chic, inexpensive and compact, Envirosax® carry the message of re-use to a world ready for a brighter ecological future! These super strong bags hold up tp 44 pounds, are fully washable, water-resistant and conveniently fold to store in a handbag! They are a great solution to one-use plastic bags. Check them out at www.envirosax.com.
Topic: Babes' Product Spotlight 2011-03-07 15:07:34 
NutritionBabes Tool #8 Our continuous blog of tools to help you keep your New Year’s resolution of balanced nutrition, exercise and cleaner living! The President’s Challenge: The Nation’s Physical Activity Program Looking for some inspiration to commit to an exercise routine? The President’s Challenge just may be the jump start you need. According to the website, The President’s Challenge helps people of all ages and abilities increase their physical activity and improve their fitness through research-based information, easy-to-use tools, and friendly motivation. There are several challenges one can choose. For example: The Presidential Active Lifestyle Award (PALA) challenge is for people who want to make physical activity part of their everyday lives. This challenge is for anyone, from students to seniors, but it’s geared toward people who want to set themselves on the path to fitness success. Here are the goals: <!-· Adults (that’s anyone aged 18 and older): You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500). <!-· Kids and teens (that’s anyone between 6 and 17 years): You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000).
Topic: Recipes 2011-03-02 11:44:29 
Shrimp Pesto Pasta The secret to this gourmet tasting meal is a jar of pesto. It allows the preparation of this dish in less than 30 minutes. You don’t even need to defrost the shrimp! 8 ounces whole wheat angel hair pasta, dry Boil water to cook pasta in a separate pot. When ready, cook pasta according to directions on package and set aside. Heat sauté pan to medium-high heat and add olive oil. Add ½ teaspoon garlic and sauté mushrooms for 3-5 minutes. Add spinach and cook until wilted, about 2-3 minutes. Remove veggies from pan and set aside. Add shrimp to pan with other ½ teaspoon garlic and saute until shrimp is pink and cooked through. Drain extra liquid from pan. Add back vegetables, including tomatoes and heat through. Add pasta and pesto to pan, stirring to coat well. Add parmesan cheese to taste. Serves 4 Tips and Twists: If you prefer a more intense flavor, add more pesto. 1 tablespoon is enough for a flavorful dish while keeping the calorie count in check. Use more mushrooms, spinach, and tomatoes if desired. Exact measurements are not necessary. Angel hair makes the dish more delicate, but any shape pasta will do. Many people will say that any cheese with fish is a no-no, but the parmesan is a low calorie way to enhance the flavor of the pesto. Topic: Babes' Product Spotlight 2011-02-28 13:41:54 
NutritionBabes Tool #7 Our continuous blog of tools to help you keep your New Year’s resolution of balanced nutrition, exercise and cleaner living!
Topic: Recipes 2011-02-25 11:05:41 
Paprika Chicken Stew Stews are a wonderful tool to have in your recipe arsenal. They can be prepared to serve several people at one meal, or to be enjoyed a few days in a row as leftovers. Also, freezing portions to be heated later can save precious time on busy weeknights. This Paprika Chicken Stew makes 9 servings, and is chock full of antioxidants and Vitamin C, with very little added salt. Warm up your winter nights by serving this stew over your favorite whole grain noodles. Increase or decrease the red pepper flakes to control the “heat”. 2 ½-3 pounds boneless chicken breast, cubed Makes 9-10 servings, 1 cup chicken/sauce mixture: 238 calories, 6g fat, 91mg chol, 238mg sodium, 3g fiber, 6.5 g sugar, 32g protein Serve over 1 cup of whole wheat egg noodles for an additional: 180 calories, 1g fat, 10mg sodium, 6g fiber, 1g sugar, 7g protein. Tips and Twists: Serve over 1 cup whole grain pasta, quinoa, brown rice or other favorite whole grain. Topic: Whole Grains and Fiber 2011-02-20 15:14:21 
The Holy Grail of Baking: White Whole Wheat Flour I have to admit, that figuring out how to read labels on whole grain products is a daunting task. Usually, whenever a product contains the word “white” it is not whole grain. Whole grain white bread generally begins with bleached, enriched, refined flour, and fibers are added in later to make the product “healthier”. On a recent shopping trip I discovered an amazing product: Unbleached White Whole Wheat Flour. http://www.kingarthurflour.com/flours/white-whole-wheat-flour.html It turns out that there are two types of wheat; red and white. Typically, we consume the red version which naturally contains pigmentation that gives a slightly bitter or astringent flavor. It is more readily available, and the red wheat is commonly processed to become what we know to be all-purpose white flour. The white whole grain wheat lacks the red pigment, thus yielding a product lighter in both color and flavor. But, the nutrient content is basically the same. It is still a whole grain, but when used for baking, the end product resembles one made with traditional refined flour. What a deal! Now you can use white whole white flour in all of your baking with no complaints from those who are not whole grain fans! With the demand for whole grain products increasing, food companies are working on manufacturing products that are more acceptable to the general public. This white whole wheat flour is popping up in more and more products. Hint: check the label on Triscuits! Just make sure that your product contains “white whole wheat flour” instead of enriched, bleached, or wheat flour. Experiment with your favorite recipes. All the recipes on our NutritionBabes blog that contain whole wheat flour, can be made with white whole wheat flour. If you cannot find it in your store, look for whole wheat pastry flour. It is derived from red whole wheat, but the finer texture is more pleasing in baked goods. Happy baking!
Topic: Recipes 2011-02-16 12:01:22  Pistachio Crusted Tilapia 6 (4 oz each) Tilapia fillets 1 cup pistachios, shelled 1 teaspoon crushed garlic, 2 tablespoons fresh basil, chopped 1 teaspoon thyme 1 teaspoon rosemary ¼ teaspoon kosher salt ¼ teaspoon black pepper 6 teaspoons honey Preheat oven to 375 degrees Grind pistachios, garlic, basil, thyme, rosemary, salt and pepper in a small food processor. Transfer mixture onto a plate. Rinse tilapia and pat dry with a paper towel. Coat the top side of each tilapia fillet with one teaspoon of honey. Press honey coated side into pistachio mixture. Spray baking pan with non stick spray and place fish, pistachio side up, onto pan. Bake in oven 15-17 minutes until fish flakes with a fork. Serves 6 237 calories, 10.5 g fat, 1.5 g sat fat, 56 mg chol, 138 mg sodium, 2.5g fiber, 7 g sugar, 26 g protein Tips and Twists: Serve this fish entree with 1/2-1 cup of your favorite whole grain side dish or baked sweet potato. Don't forget the veggies! Topic: Recipes 2011-02-13 19:27:21  Fresh Strawberries dipped in Dark Chocolate 4 long stem strawberries Place chocolate chips in a microwave-safe dish and melt in microwave on medium power for 2 minutes. Stir and microwave again, 1 minute at a time, stiring in between, until melted. Dip strawberries in chocolate and place on dish covered with wax paper. Allow to chill in the refrigerator prior to serving. Serves 2. Topic: Recipes 2011-02-13 19:09:35  Ginger-Honey Salmon with Mashed Sweet Potatoes and Asparagus Salmon 2 (4 oz each) portions of salmon filets Preheat broiler In a large Ziploc bag combine ginger, soy sauce, honey and orange juice. Mix all ingredients well by kneading sealed bag. Add salmon and knead sealed bag again. Place sealed bag on a plate in the refrigerator for 10-15 minutes. Spray broiler pan with non stick spray. Remove salmon from marinade. Allow marinade to drip off into bag before placing on greased pan (at least 1/2 the marinade should remain in bag). Discard remaining marinade. Broil salmon about 6 inches from heat source for approximately 6-8 minutes or until flakes when touched with a fork. Serves 2. Asparagus 1 bundle of asparagus (10-12 spears), sliced in bite size pieces Mashed Sweet Potatoes 2 small sweet potatoes, peeled and cut into 1 inch cubes
Topic: Recipes 2011-02-13 18:55:40  Chopped Shrimp Cocktail ½ pound cooked shrimp, peeled, deveined and chopped into bite size pieces Mix all ingredients in a small bowl. Line 2 martini glasses with baby romaine lettuce and scoop mixture evenly into each glass. Garnish with a slice of lemon. Serves 2. Topic: Heart Healthy Nutrition 2011-02-13 18:40:23  Heart Healthy Dinner for Two Do something special for your loved one that’s heart healthy too…a dinner for two. We start off with a “Chopped Shrimp Cocktail”, served in a martini glass! Shrimp is a good source of protein, low in saturated fat, low in mercury and a good source of omega-3 fatty acids. Shrimp can be a part of a heart healthy diet. The American Heart Association recommends individuals consume 300 mg of cholesterol or less per day. A 3 oz portion contains approximately 85 mg of cholesterol. Watch the portion sizes and gain the benefits. The main entrée, “Honey-Ginger Salmon with Mashed Potatoes and Asparagus” contains another heart healthy fish packed with omega-3 fatty acids. This dish features side items rich in antioxidants and fiber. End the dinner on a sweet note with “Fresh Strawberries dipped in Dark Chocolate”. The added touches set the mood for a romantic dinner; fresh flowers, candles and music add to a special evening. Another touch is to serve “Sparkling Water infused with Raspberries and Mint” for a toast to a heart healthy dinner for two. Menu First Course: Dinner: Dessert: All recipes can be found on our Blog under the topic “Recipes”. An extra touch:
Topic: Recipes 2011-02-07 18:17:16 
Fruit and Oatmeal Breakfast Parfait February is National Heart Month, and oatmeal is a heart healthy powerhouse food. This recipe is a fabulous way to get your daily dose of oatmeal in an entirely different way. And, since Valentine’s Day is approaching, what a beautiful and romantic way to start off the day. Frozen berries are perfect for this recipe because they release extra juice as they defrost, which will add moisture and sweetness to the parfait. It's best to prepare the oatmeal/yogurt mixture the night before, to allow the oatmeal to reach the desired consistency. 1/4 cup old fashioned oats, dry When ready to eat, take a tall glass, and place ½ of the oat mixture in the bottom. Then top with ½ the of strawberries, and ½ of the almonds. Repeat for the top layer. Makes one serving. 237 calories, 5g fat, 0mg cholesterol, 57mg sodium, 6.3g fiber, 13g sugar, 16.6g protein. Tips and Twists: This recipe can be made with your fruit of choice, but the calorie/sugar content will vary. When in season, fresh fruit makes this parfait fabulous! If you desire the "juicy" effect, simply microwave your fruit for 30 seconds to one minute, or until you see some juices forming.
Topic: Dietary Guidelines and MyPlate 2011-02-07 13:49:35 
What do the new 2010 USDA Dietary Guidelines for Americans mean for you? Part 1 The USDA last week released their long awaited update to the recommended Dietary Guidelines for Americans, which was last updated in 2005. We all hear constant reporting about the obesity epidemic in America. These important guidelines are a first step to nudge Americans into changing their eating and lifestyle habits. Without slow but steady improvements in the way we eat and move, the resulting health care costs and unnecessary disease will be staggering. Many of the recommendations remained unchanged. Most notable is the reduction in daily sodium intake to 2300mg (1 teaspoon) for the general population, but a decrease to 1500mg for those who are 51 and older, African Americans of ANY age, or anyone with high blood pressure, diabetes, or chronic kidney disease. This applies to about half of the US population, including children, and the majority of adults. This is critical because 34% of the U.S. population already has hypertension, and 36% have blood pressure readings that qualify as prehypertension. What does that mean? Well, unfortunately, most sodium we consume is not added at the table, it is hiding in our processed foods, and the meals we buy at restaurants and any other food prepared by someone other than yourself. The data varies, but the average American currently consumes approximately 3500mg of sodium per day, more than double the new recommendation for over half the population. So what do we do now? The first step you can take is to try swapping out processed foods for whole ones. A quick example: a packet of instant maple brown sugar oatmeal contains 260mg of sodium, while the same size portion of plain old fashioned oats contains 0mg sodium. The lesson: cook your own oats. It only takes a minute or so longer, and you can add your own flavorings. Stick to vanilla extract, cinnamon, and your preferred form of sweetener or fresh/frozen fruit. Plus, it’s much more cost effective! This tip applies to all the other dietary guidelines as well. When you begin with a whole, unprocessed food, you control what you put on your plate. Fresh fruits, vegetables, nuts, lean meats and fish, beans and other whole, unprocessed grains are the foundation for a healthy diet. These foods contain extremely low levels of natural sodium. It’s all added later in the manufacturing and cooking process. There is proposed legislation in many parts of the country to force food companies and restaurants to decrease the amount of sodium added to food. Reaching the newly proposed limit on sodium intake is going to be a challenge for most people. BUT, it does not need to happen all at once. Start making small changes. Use less sodium in your cooking. Substitute sea salt or kosher salt for table salt. They contain less sodium per teaspoon, but make sure not to increase the amount you use. Also, switch to low sodium broth and stock when you prepare recipes. It’s an easy swap, and can make a huge difference. Rinse canned items that are salted such as beans and other vegetables, as well as canned tuna when possible. Every little bit helps. As you slowly decrease the amount of salt you consume, your taste buds will adjust. The added benefit is that by consuming fewer salty processed foods, you will increase your consumption of fresh, whole foods, and improve the overall quality of your diet. That change will help you attain the other recommendations in the Dietary Guidelines as well. Keep checking back for additional blogs with suggestions to help you achieve the other recommendations in the Dietary Guidelines, 2010. The executive summary detailing the key recommendations can be found here http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf The heavy toll of diet related chronic diseases (including the above blood pressure statistics) can be found here; scroll to page 3: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter1.pdf
Topic: Recipes 2011-02-05 22:01:52  NutritionBabes Lemon Oatmeal Squares
2 T unsalted butter 2 T canola oil ¾ cup light brown sugar 1 teaspoon baking powder ¼ teaspoon salt ¾ cup whole wheat pastry flour 1 cup rolled oats ¾ cup rolled oats (ground in food processor and blender) 3 T orange juice ¼ cup apple sauce 1 cup (8 oz) reduced fat cream cheese 2 egg whites 2 lemon (finely grate both lemons for lemon zest and squeeze both lemons for approximately 3 T of lemon juice) ¼ cup evaporated nonfat milk non stick canola oil spray
Preheat oven to 350 degrees. Mix together in a medium bowl: butter, canola oil, brown sugar, baking powder and salt. Once combined well, gradually add whole wheat flour, rolled oats and ground rolled oats. Once mixed well add orange juice and mix again. Split mixture in ½ and place in separate small bowls. Set one bowl of mixture aside. Add apple sauce to other small bowl of mixture. Add mixture with apple sauce to 9 x 13 inch pan sprayed with canola oil non stick spray. Press mixture with a spatula into pan covering the entire bottom evenly. In a separate small bowl beat together low-fat cream cheese, egg whites, lemon zest, lemon juice and evaporated nonfat milk. Pour lemon mixture in pan on top of crust. Take reserved flour mixture and sprinkle on top of lemon filling, covering filling. Bake in oven for 30 – 35 minutes, until top is golden brown. Cool and cut into squares. Allow to chill in refrigerator for 45- 60 minutes before serving. Makes 28 squares
90 calories, 4 g fat, 1 ½ g sat fat, 9 mg chol, 70 mg sodium, 1 g fiber, 5 g sugar, 2 ½ g protein
Topic: Healthier Holidays, Parties, and Celebrations 2011-02-05 21:56:44  Touch Down Desserts Sweets should be consumed in moderation, not necessarily eliminated. So when incorporating them try adding some healthier ingredients and keep the portions small. You satisfy your craving and score a field goal at the same time. Try our NutritionBabes Lemon Oatmeal Squares and Nutritionbabes Chocolate Chip Cookies: They’re packed with old-fashioned rolled oats and whole wheat flour for a boost of fiber and we’ve cut back on the sugar without sacrificing the taste. Tips to guide you through the dessert table: It’s inevitable, your guests will bring dessert, and sweets are always welcomed. However, desserts can quickly undo all of our great stride | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||