Salad of the day

Today’s healthy salad is a spinach and mandarin orange salad.

Oranges provide an excellent source of vitamin C and flavonoids. They also offer a good source of fiber, carotenes, pectin, potassium, and B vitamins (including vitamins B1, B2, B6, folic acid, and pantothenic acid). And although this recipe calls for mandarin oranges – tangerines, tangelos, citrons, and mandarin oranges all provide similar health benefits as oranges.


Grilled tomato melt

This grilled tomato melt is a warm, ooey-gooey quick-fix meal. The tomatoes in this sandwich offer more than just flavor – tomatoes have important health benefits.

Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group. In particular, tomatoes contain awesome amounts of lycopene,thought to have the highest antioxidant activity of all the carotenoids.

Black bean and mozzarella bowl

This black bean and mozzarella bowl puts a new spin on a weekday work lunch.  What else? Black beans are good for you!

Black beans are a wonderful source of dietary fiber which has been shown to naturally help lower cholesterol. In addition, the high fiber content in black beans helps keep blood sugar levels from rising too rapidly after a meal, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia. When black beans are prepared with whole grains such as barley or wild rice, the they provide a virtually fat-free, high quality source of protein. But that’s not all. Recent research also shows that these beans are rich in antioxidants as well. Antioxidants destroy free radicals, and when eaten regularly, have been shown to offer protection against heart disease, cancer and aging.

Gress-fed beef with herbs

Don’t be afraid of red meat! Beef is easy to love because it tastes so great, but it’s also a naturally nutrient-rich source of some essential nutrients. Beef’s protein in helps strengthen and sustain the body as well. Evidence shows that protein plays an important role in maintaining healthy weight, building muscle and fueling physical activity. It is important to choose a lean cut of beef as opposed to a fatty one when considering nutrition. There are 29 cuts of beef that meet government guidelines for lean. Each one contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5 oz. serving.

Memorial Day Recipes

It’s Memorial Day weekend. Time for some grilling recipes! Check out Fitness magazine’s featured recipes for this weekend:

Serious Eats Sunday brunch: Crumb cake

This recipe for crumb cake looks delicious. And perfect for a Sunday brunch posting. Let’s all say it together: all things in moderation!

What to eat (and not eat) when traveling

I’ll be in and out of airports all weekend, and it’s got me thinking what happens if I get hungry? So I’ve included 2 helpful articles about what to eat when traveling, one about what to choose at airport food courts, and the second about what snacks to bring with you whether traveling by plane, train, or automobile.

The conclusion? Bring your own healthy snacks from home! It’s cheaper, more convenient, and much more nutritious than any other options. So no Starbucks, I do not want cake on a stick, thank you.

Salad of the day

Today’s salad recipe is for a tropical pork salad. This spinach-based salad with papaya, pineapple, mango, and pork tenderloin would make a filling lunch or dinner. Pile those fruits and veggies on any lunch or dinner salad, because these toppings are colorful, filling, and packed with health-benefiting antioxidants.

Diet coke + gummi bears

This may sound crazy… I was inspired by Classic 50’s drive in Norman, Oklahoma (please go there if you’ve never been). And this new “treat” has become a staple several afternoon a week to get me through the last hours of my work day. A diet Coke/Pepsi with a few gummi bears in the bottom is a glorious treat. If you let it “marinate” for a few minutes, or stir it up, it tastes like regular coke (without the regular coke calories and sugar). You will get some calories and sugar in the gummi bears themselves, but not as many. I have tried many different variations of gummi bears brands to find the best. My favorite flavor combination is Trolli Classic Bears and Diet Pepsi. I use 9 gummi bears in 32 ounces of Diet Pepsi. This totals 55 calories, and tastes wonderful. Go ahead, try it out.

Pecan pie bars

Check out this recipe for pecan pie bars. Not that you need an excuse to devour something this lovely – but if you want one: pecans are good for you! (primarily when they are not covered in butter & sugar)

The Mayo Clinic conducted a study which found that all nuts are nutrient dense and naturally cholesterol free. Not only are nuts cholesterol free but, studies have suggested that eating pecans may help reduce LDL cholesterol levels, leading to a reduction in the risk of heart attacks and coronary artery disease. The serving size for nuts is about one ounce, which equals about 15 pecan halves. Pecans are a great staple for vegetarians, because one serving of pecans can take the place of the protein found in an ounce of meat.