Now, I hope you don’t mind if I get a little sentimental here…

Most of the women in my life don’t take time for themselves. They give everything they have to their family, friends, community organizations, professional responsibilities, and whatever else falls on their plate. Now that I’m a mom, I recognize more than ever how challenging it is to take care of yourself when you have so many obligations and people who rely on you for every single need (as babies do). I play many different roles in my life – daughter, sister, wife, friend, dietitian – but lately my most important role is mother. I love this job. I think it’s the most challenging job I have ever had, especially since it’s 24/7. This job certainly keeps me on my toes (as a good job should). But it’s also extremely rewarding. I have never felt as much excitement and happiness as I do when my daughters smile back at me or laugh with their sweet little giggles. Every time they do something new I am in awe of how well they are growing and how quickly they are blossoming. They make me laugh and smile from ear to ear. I can’t say too many things in life get that kind of reaction. 

My 4-month old twin daughters Charlotte & Sabrina

What does my role as mother and love of my daughters have to do with National Women’s Health Week? Well, for one, it reminds me that as much as I may not have the time to take care of myself, I must do so – staying healthy is of upmost importance to be able to take care of my girls. What’s more, I want my daughters to continue growing into healthy young women both physically and mentally. I want them to remember to put themselves first every once in a while, and that means I need to be a good role model and lead by example (something I have advised other parents to do when it comes to what their children eat). So this week I’m going to try to take the steps the Department of Health and Human Services recommends to improve my physical and mental health: get active, eat healthy, get enough sleep, manage stress, and avoid unhealthy behaviors. Some of these are easier said than done (getting enough sleep isn’t exactly in my control these days!), but I will try my best to do them. Even though my daughters are only 4 months old, they’re smart; that means I need to pave the way now. 

What are you doing to honor yourself and your health this week? If you’re a mom, how do you take time for yourself? 

Disclaimer: I was not paid to promote National Women’s Health Week. All opinions are my own.

I love cooking with herbs – there’s nothing better than ripe tomatoes with fresh basil on a warm summer day or a refreshing watermelon salsa with cilantro. One food that is usually made with herbs but can also be high in sodium is croutons. I’ve never been a big fan of croutons because I find them very salty (I have more of a sweet tooth!), but last week I made croutons for the first time. I had half of a whole wheat French baguette that was hard as a rock (unfortunately baguettes don’t stay soft for very long!). As I was about to toss it in the garbage, I realized I could use it to make croutons. And so I did. I think it is the easiest recipe I have ever made (if you even want to call it a recipe)!

To make croutons at home, follow these steps:

1. Preheat oven to 350 degrees F. 
2. Cut a day old whole wheat baguette into cubes.
3. Toss with olive oil and herbs of your choosing (I used thyme and rosemary). 
4. Sprinkle with a pinch or two of Kosher salt.
5. Spread on a baking sheet and bake for 15 minutes. 
6. Remove from oven and let cool. 

There you have it; easier than pie! 

For some great tips on how to use herbs and herb and food pairings, check out Healthy Cooking with Fresh Herbs from the University of Nebraska Nutrition Education Program. 

What is your favorite herb and how do you use it?

Disclaimer: I was not paid to promote National Herb Week and I have no relationship with University of Nebraska’s Nutrition Education Program. All opinions are my own.  

My friends over at Momtrends are celebrating spring with the month of May dedicated to Fabulous Food. What perfect timing for me to share my love of seasonal and local produce with their readers. Check out my tips about seasonal eating and the Leek and Tomato Frittata recipe in my guest post. 

What are you eating to celebrate spring?

The bars come in five flavors (strawberry, chocolate, mixed berry, oatmeal raisin, and peanut butter) and contain dried fruit, nuts, oats, and milk (along with a bunch of other ingredients). That’s right – there is real milk in these granola bars, which means you won’t find them in the cereal aisle. Unlike other granola bars, Kraft’s Milk & Granola Bars are found in the dairy aisle along with milk, yogurt, and cheese. Kraft boasts that the bars are an “excellent source of calcium, with 30% of the daily recommended value” and they are “a good source of vitamin D and fiber.” While these claims are true, when you take a closer look at the ingredient list on the package, you can see that the fiber and vitamin D are coming from added sources, such as inulin (chicory root fiber) and vitamin D3.  

Peanut Butter Milk Bar Nutrition Facts & Ingredients:

140 calories, 6 g total fat, 2.5 g saturated fat, 10 mg cholesterol, 60 mg sodium, 17 g carbohydrate, 3 g fiber, 8 g sugar, 5 g protein

Rolled Oats, cream (from milk), sugar, skim milk, peanuts, inulin (chicory root fiber), soy protein crisp (soy protein isolate, tapioca starch, soybean fiber, salt), canola oil, calcium phosphate, brown rice syrup, oat flour, molasses, palm kernel oil, honey, peanut flour, salt, peanut oil, soy lecithin, vitamin D3.

In my opinion, packaged foods like granola bars can play a role in your daily food intake, for example if you’re at a doctor’s appointment between meals or you’re rushing out of the office to get to the gym. However, when it comes to meeting your nutrient needs, I’m a firm believer in reaching for whole foods first. So to get your calcium, have a glass of milk, a cup of yogurt, or some broccoli; for vitamin D, eat some sardines and mushrooms, or better yet spend 15 minutes in the sun; and for fiber, fill up on whole fruits and vegetables (with the peel), whole grains, and beans. 

I received all five flavors to try from Kraft, and as far as taste goes, I preferred the chocolate and peanut butter bars. I found the fruit flavors to be a little too cloyingly sweet (and I have quite the sweet tooth!). I felt these bars were a good treat, but I wouldn’t recommend them as a snack that would satiate you between meals. For those, check out some of my Nutritioulicious snack options. 

Disclaimer: I received samples of the MilkBite bars, but I was not paid to review or endorse them. All opinions are my own.

Have you ever cooked “en papillote”? 

If you aren’t sure what that means, let me share with you this great cooking technique! En papillote is French for “in parchment,” and it’s a nutritious and delicious — or as I like to say, Nutritioulicious! — way of cooking. Food cooked in parchment paper is steamed, which results in perfectly cooked, moist food. And when you add herbs and spices you end up with a flavorful dish that is also a cinch to clean up! Plus, the presentation of “en papillote” cooking will have your friends and family feeling like they’re in a gourmet restaurant! 

In the past, when I have made dishes “en papillote,” the challenging part has always been folding the parchment paper in such a way that it stays perfectly sealed. So when I received an email from the folks at PaperChef telling me about their new parchment cooking bags, I was super excited to try them! With a bag, you don’t need to worry about cutting the right amount of parchment paper or folding it in the correct way. You just slide the ingredients into the bag and fold up the opening. Put the pouch on a cookie sheet, bake in a 400-degree oven, and then cut it open. Easy as can be! 

In a recent issue of Everyday Food, I saw a recipe for Salmon and Spinach in Parchment and decided it was a perfect dish to try out the PaperChef parchment bags. My husband isn’t a big salmon fan, so I bought hake instead. 

Salmon and Spinach in Parchment (modified from Everyday Food Magazine)
Serves 3

Ingredients:

• 6 ounces baby spinach
• 1 tablespoon grated orange zest, plus 2 oranges, peeled and cut into 1/4-inch-thick rounds
• 3 hake fillets (about 1 pound total)
• 2-inch piece fresh ginger, peeled and cut into thin strips
• 1 shallot, thinly sliced
• Kosher salt and freshly ground pepper
• 2 tablespoons extra-virgin olive oil

2. Place packets on a baking sheet and bake until packets are puffed and fish is cooked through, 15 to 18 minutes. 

3. Transfer packets to plates, cut open, and serve immediately.

The one downside to cooking in parchment bags is that it’s a little hard to get everything placed perfectly since you have to reach into a bag. Next time I’ll be sure to make a bed of spinach, rather than spreading it out in the bag.

One thing to keep in mind — cooking “en papillote” doesn’t need to be limited to fish and vegetables. You can make some great desserts in parchment too. I hope to try some soon!

If you’ve cooked “en papillote,” share your favorite recipes with fellow readers below! 

Disclaimer: The nice folks at PaperChef sent me a box of Parchment Cooking Bags, but I was not paid to promote this product. All opinions are my own.

Disclaimer: I am a consultant to the Corn Refiners Association (CRA); however, all statements and opinions are my own.

Today, April 2nd, is National Peanut Butter & Jelly Day! 

As you may know, I LOVE peanut butter, so this is a very special day for me! Lucky for me I have a few different types of peanut butter in my house, including Arrowhead Mills Creamy Peanut Butter, a great natural version (the only ingredient is dry roasted peanuts), and Planters new Natural Creamy Peanut Butter Spread. I haven’t had the chance to taste the Planters’ PB yet, but I’m curious to see what it’s like. Unlike other natural peanut butters, the Planters one has sugar, palm oil, and salt added.   

Here are some fun facts about PB&J:

• Do you have a fear of peanut butter getting stuck to the roof of your mouth? If so, you have Arachibutyrophobia. 
• Before graduating high school, the average child is believed to consume 1,500 peanut butter and jelly sandwiches.
• If you ever get gum stuck in your hair, you may be able to remove it with the oils found in peanut butter.
• Peanuts are actually legumes, not nuts. But “Legume Butter” has an odd ring to it.

To celebrate the day, enjoy a PB&J sandwich the regular way or in a more unique fashion, like these crepes I saw online from Giada de Laurentiis or waffles with peanut butter and blueberries. Who says jelly has to come pre-made?!

How did you celebrate PB&J Day? Please share your favorite ways in the comments section below!

Disclaimer: I received samples of the Planters Peanut Butter, but I was not paid to review or endorse them. All opinions are my own.

This past January I spent a few days with some close friends in Arizona. As we trekked through the beautiful “red rocks” that comprise Sedona, we scrounged up energy for a three-hour hike from the jerky we had bought in a town nearby. Beef jerky is easy to make, a great source of protein, and low in fat. This month’s Recipe ReDux focused on the use of maple syrup and honey, a great excuse to make some delicious homemade honey beef jerky!

Ingredients:

• ½ lb. flank steak
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 tablespoon liquid smoke
• ½ cup honey
• 1 lemon, juiced

Directions:

1. Trim as much fat as possible from the steak.
2. Cut the steak into thin strips and place them into a plastic freezer bag.
3. Add the salt, pepper, honey, liquid smoke, and lemon juice to the bag. Shake the bag in order to evenly distribute the ingredients on the strips of steak. Keep the bag in the refrigerator for 24 hours or at least overnight.
4. Once the steak has marinated, place the steak strips evenly on the racks of a dehydrator. If you don’t have a dehydrator you can put the steak on a piece of aluminum foil and use an oven.
5. Dehydrate the jerky at 160 degrees for about 4-5 hours or until dry, but chewy. If using an oven it may take longer for the steak to dehydrate. 

Never heard of liquid smoke? It’s a form of seasoning that adds a smokey flavor to food. You can find it with condiments like hot sauce and Worcestershire sauce.

There’s no better time to be a healthy student in America. A few weeks ago, the Food and Nutrition Service of the USDA and First Lady Michelle Obama announced the final ruling on nutrition standards for school breakfast and lunch programs―the first major change to school meals in over 15 years. While other guidelines and recommendations can sometimes lead to confusion, the updated school meal guidelines are easy to understand: schools will now focus on portion control and reducing the amount of saturated fats, trans-fats and sodium in school meals, replacing them with healthier fruits, vegetables, whole grains, lean meats and low-fat/fat-free dairy. With nearly 32 million kids participating in school meal programs each school day, the new school meal guidelines also emphasize the accessibility of nutritious food options and teach healthy eating habits. I love how expansive these new guidelines are―touching on each aspect of a nutritious meal — the MyPlate way.

According to the 2010 Dietary Guidelines, dietary intake of potassium, dietary fiber, calcium and vitamin D are low enough to be of public health concern for both adults and children. With the continued inclusion of low-fat and fat-free milk with school meals, we are ensuring that children have access to nine essential nutrients, including three of the four listed above. And for those children that don’t like white milk, fat-free flavored milk offers a great-tasting alternative that retains all of the same nutrients as white milk.

As an industry, we’ve worked with dairy farmers, milk processors and schools to proactively reformulate flavored milk in the last year to lower its sugar content and total calories while still preserving its taste and nutritional value. These reformulations have been received with delight from both students and parents, like those in Fairfax County, VA. In fact, a study conducted over three months at 58 elementary and secondary schools across the country found that when flavored milk was not available as an option, milk consumption dropped approximately 35 percent on average. With milk consumption down, children could be missing out on essential nutrients such as calcium, potassium and protein.

No single program or initiative will solve the problem of childhood obesity alone. But the updates to the school meal guidelines along with school wellness programs such as Fuel Up to Play 60, designed to promote school nutrition and active lifestyles for students across the country, are exciting steps towards controlling childhood obesity. Through a collaborative effort between parents, students, health professionals, government officials and school stakeholders, we can help ensure that today’s children enjoy healthy and productive lives. 

March is National Nutrition Month®, and this year’s theme is “Get your Plate in Shape!” This is a great topic to think about as we make our way into spring and summer, and we wanted to share some Nutritioulicious tips.

1. Start with fruits and veggies. As you know, it is recommended to make half of your plate fruits and vegetables using the USDA’s My Plate. Filling your plate with dark leafy greens like kale and collard greens, bright orange veggies like bell peppers, and antioxidant-rich berries are the first step to shaping up your plate! The best part about creating a colorful plate is that there are so many fruits and vegetables to choose from, especially as the weather warms up in the Northeast. Head to your farmers market or produce section of the grocery store and investigate some new options.
2. Add 100% whole grains like whole wheat breads, barley, brown rice, oats, and quinoa. It is very important to read all food labels when buying grains to make sure the first ingredient is a whole grain. There are countless, nutritious and delicious whole grains available with which to experiment — how about amaranth, bulgur, farro, millet, kamut, spelt, or einkorn?
3. Choose some lean protein. When we hear the word protein, we often think of red meat like steak or hamburgers, but how about trying plant-based sources of protein like tofu, edamame, fava beans, black beans, or adzuki beans. Make sure to add some fish or seafood to the protein section of your plate a couple of times a week. Try grilled salmon or tuna burgers, stir-fried shrimp, or scallops. Poultry is also a great choice for lean protein: remember to trim all of the visible fat and skin.
4. Go for low-fat dairy! Low-fat or skim milk, 0-2% Greek yogurt, and low-fat cottage cheese are all delicious additions to your plate. Try substituting Greek yogurt for sour cream in your dips or mixing it with berries for dessert. Dairy will give you some great quality protein and it is also high in calcium to help strengthen your body and your bones.
5. Get your drinks in shape. Part of shaping up your plate should include shaping up your glass too! Be mindful of how many sugar-sweetened beverages you drink, and if you choose fruit juice make sure it’s 100% juice. Here is another place where it is so important to read the ingredient label.
6. Buy new plates! Did you know that eating from smaller plates may naturally help you eat smaller portions? In this month’s plate shape up, it is important to pay attention to portion sizes, even when eating healthy foods. Serving yourself and your family on smaller plates will help you fill up nutritious and delicious foods without feeling deprived. Another way to limit portion sizes is to cook at home where you are in charge of what and how much you are eating.

What are some of your tips for shaping up your plate this March?