That quotation is from Diana Vreeland. Yes, Vreeland was a fashion icon, not a nutritionist or a psychoanalyst. But a new study shows that her disdain for white bread may have been a smart health strategy.

Read More

March is Nutrition Month. If you think healthy eating is beyond your budget, think again! With a few simple tips, you can ramp up your vitamin intake, cut down on calories, start laying the foundation for a healthier lifestyle … and save money while you’re at it.

Add a Veggie
‘Eat more vegetables’ is a common resolution, and it’s easier than you might realize to work in those five servings a day.

Keep pre-chopped fresh or frozen vegetables on hand; then you’ll be more likely to toss in a handful when preparing meal. Making pasta? Toss in a cup of frozen chopped spinach to instantly add more color, flavor, and vitamins. A rice dish? Add diced carrots or a half-cup of peas.

Money-Saving Tip: Buy whole vegetables and chop everything as soon as you get it home. Buying pre-chopped veggies will cost you more.

Read More

Hanukkah begins at sundown. That means you still have a few hours to shop for these delectable (and healthier) variations on traditional favorites.

We don’t typically turn to the American Institute for Cancer Research for recipes, but these Sweet Potato & Pear Latkes sound wonderful!

Or go low-carb with these Cauliflower Latkes from the author of EnLITEned Kosher Cooking. (About.com)

Want more potato pancakes? That’s a lotta latkes! (Sorry, couldn’t resist.) These three recipes also include one for Pear Fritters. (Education.com)

Give your Kugel some fiber with whole wheat and quinoa, and slash the saturated fat from your Tzimmes with bison instead of brisket. (Dallas Morning News)

Our partners at EatingWell have a whole collection of Hanukkah recipes, including this variation on Mandlebrot, a traditional almond cookie.

It takes some effort to make a jelly doughnut healthy, but these low-fat Baked Soufganiyot fit the bill. (FoodFit)

Mazel tov!

Today is the International Day of the Nacho. Legend has it that October 21 was so declared in honor of Ignacio Anaya, the first man to cut tortillas into triangles and serve them warmed with cheddar and sliced jalapeño peppers.

Generally known as fatty pub grub, nachos can be a healthy dish. Start with a base of whole-grain corn chips. Add some lean protein (such as pinto or black beans, chicken strips or even sautéed tempeh), fresh antioxidant-rich salsa and healthy fats from avocado. Then top with low-fat cheese.

Of course, not all chips or salsa are created equally, so be sure to read the labels. This healthy tortilla chip taste test from our friends at EatingWell may be of help.

Experiment on your own, or try these healthy recipes to help you celebrate the nacho’s special day:

* These fresh and simple Nachos with Guacamole are boldly salsa-free. (Vegetarian Times)

* These Bean & Cheese Nachos take the concept close to its simple roots (FoodFit)

* With all due respect to our good friend Robin Miller, this blogger would tweak these Halibut Nachos with Chipotle Aïoli by using low-fat yogurt for her mayo/sour cream aïoli blend.

* These Healthy Nachos feature chickpeas and fresh tomato. (SparkPeople)

* Sherre’s Green & Black Bean Buffalo Nachos are made with actual buffalo meat, which has much less fat and slightly less cholesterol than beef. (The Spokesman-Review)

* The video for Homemade Tortilla Chips & Nachos shows you how to bake your own chips for a great, fresh flavor with no added oil. (About.com)

* These Pork & Pinto Bean Nachos have a smart nutritional profile, with half the calories of their beef/full-fat cheese counterparts. (CookingLight)

* Should we assume that these Chicken Nachos are the same ones that Lance Armstrong eats? (LiveStrong.com)

* Lastly, please remember that this recipe for vegetarian Nachos was posted by a cardiologist, not a food stylist.

By now, you’ve likely seen the touting of low-fat diets, watched the debate over trans fats in our food, and heard that omega-3 fatty acids are good for your heart. But how do you get the ‘good fat’ without the bad? If you’re looking for food that’s rich in omega-3s but low in trans or saturated fats, try these great sources of heart-healthy fats:

• Nuts. Adding walnuts, pecans, or hazelnuts to a salad is a tasty way to add crunch to a salad. They’re great as a snack and pair well with fresh fruit. Of course, be careful not to overindulge; they’re healthy in moderation but their calories can add up quickly.
• Avocado. This creamy fruit is best known as the main ingredient in guacamole. But it’s also delicious sliced in a salad, on sandwiches, or tossed with pasta. Or smash it into a paste for a creamy and flavorful mayo substitute.
• Flax seed. Sprinkle some flax seeds or flax powder on oatmeal, yogurt or cereal. Or mix them with cheese, or into the dough, when making pizza. It will a bit of nutty flavor in addition to omega-3s.
• Fatty fish. Wild salmon is a popular and easy-to-find example of a fatty fish. Sardines and mackerel are also rich in heart-smart fats.
• Olive Oils. The virgin and extra-virgin varieties are preferred sources of healthy monounsaturated fat. It’s recommended for low-heat cooking and raw for dressings and dipping.
• Safflower oils. This flavorless oil is rich in monounsaturated fats and holds up well at higher heats; it’s recommended for stovetop cooking and for baking.

Robin Miller has been a food writer and nutritionist since 1990, and is the author of the bestselling cookbook “Quick Fix Meals.” Her popular show, Quick Fix Meals with Robin Miller currently airs on Food Network.

Today Robin sends us two recipes from her latest cookbook, ROBIN RESCUES DINNER: 52 Weeks of Quick-Fix Meals, 350 Recipes and A Realistic Plan to Get Weeknight Dinners on the Table (Clarkson Potter, on sale Today!)

Read More

If you want to lose weight, you have to first decide how to do it right. To get started with confidence, just look at the different benefits of both dieting and exercise.

Plus One, Minus One
In concept, your body’s weight follows simple economics, using calories instead of dollars.

When you eat more calories than you burn through activity, you have a surplus, which gets stored on your belly or hips. When you burn more than you eat, you have a ‘calorie deficit,’ so you lose weight.

With money, we want to take in more than we spend. But adult bodies are healthiest when they break even. So if you’ve regularly eaten more than you’ve used, a calorie shortage would force your body to burn the surplus.

Read More

The Brits do it. The Japanese do it. For centuries, people have made a daily ritual of drinking black, green and oolong teas. Now, we’re finding out that frequent tea consumption can be good for your health.

It’s not surprising when you think about it. Tea isn’t just a drink; it’s the leaves of a plant, specifically the Camellia sinensis plant. And the hot water extracts the phytonutrients and antioxidants found in that plant.

Since it lacks minerals and fiber, tea is not a substitute for fresh fruits and veggies and does not count towards your recommended 5-9 daily servings.

Read More

Do you rush through your meals, often eating on the go?  Your busy lifestyle might be contributing to weight gain!

Slow Down
A familiar belief holds that eating slowly can help you eat less.  Now, researchers¹ may have finally confirmed that theory. They found that women who were told to eat quickly ate more food than women who were given the same portion but told to chew carefully.

On average, the fast eaters consumed 70 calories more in a shorter period of time.  That may not seem like much, but over the course of a year, 70 extra calories per day can add seven pounds to your frame.

Read More

For those of you who celebrated Easter, yesterday may have been a day of overindulgence (in chocolate, hot cross buns, or whatever you gave up as a Lenten sacrifice). After such a day of excess, some of us find ourselves rethinking what–and how much–we consume. And with swimsuit season just around the corner, watching what we eat becomes a more pressing issue for many.

Whether you’re making your first foray into healthier eating or just getting back on the wagon after a period of poor snacking habits, there are countless resources available to help you improve your diet. Here at GlobalFit, we often consult the online resources of respected organizations like the National Institutes on Health (NIH) and the US Department of Agriculture (USDA). Here are a few of our favorite resources which might come in handy as you refine your eating habits:

• Portion Distortion - Dieticians have said that many of our poor choices are the result of portion distortion, or not knowing what a sufficient portion looks like.  The National Heart, Lung, and Blood Institute offers a great site that features menu planners, a reference card with portion guidelines, and more.
• Centers for Nutrition Policy and Promotion - Create a customized food pyramid for yourself and your family members, check our the current Dietary Guidelines for Americans, and learn about healthy food plans that can also save you money.
• Fruits and Veggies Matter - CDC presents offers healthy recipes and tips to help you add tasty fruits and vegetables to your diet.  You’ll also find interactive tools that will analyze your current eating habits and make more healthful recommendations.

If there are specific topics in nutrition that you’d like to see addressed on this blog, please add your suggestions in the comments!