So, what do you put with your guacamole and salsa?  How do you get the flavor and taste, and not forgo the nutrition?   Food Should Taste Good may have found the answer:  Offering a variety of chip flavors, they are a company that seems to have mastered the concept that food tasting good should ALSO be good for you.  Their varieties are healthier versions of the standard classics, including potato and chive, lime, jalapeno, sweet potato and, believe it or not, chocolate.  These chips are wholesome, made with ingredients that even Grandma would recognize.  And, when it comes to fiber, they pack a decent punch per serving (2 – 4 grams).  Taste wise, these snacks are absolutely delicious and give you a much more robust flavor and feeling of satiation than your standard Lays.

My absolute favorite flavor is their Multigrain Tortilla Chips.  It contains heart-healthy flax, sunflower and sesame seeds, as well as oat fiber, brown rice and Quinoa (Personally, I’d like to rename it the “Super Chip”).  Don’t let these ingredients fool you…the healthy quotient doesn’t detract from their yumminess…if anything, it completely enhances it!

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A lot of people argue that being a member isn’t worth it because they could never go through the amount of food you have to buy, but Costco’s offerings are making it more and more worth the price of admission every week.  I’ve been a member of Costco for the last few years and I constantly stumble upon healthy items that make me more and more appreciative of the $50 fee.

When you buy these products at Costco, organic and healthy foods become 30 – 50% cheaper than in regular supermarkets…making them competitive to non-organic and unhealthier foods. And for those of you who are afraid of not going through what you buy, I find that in my household of only two people, we EASILY go through the foods that are perishable within two-to-three weeks, while those that aren’t perishable, or have long shelf lives are consumed within a reasonable amount of time.  Since each region’s local supermarkets’ prices vary, I’ve listed our own personal savings within the Boston region.

Truth is, you can purchase a lot of healthy foods at Costco.   There are many others that I didn’t even mention (including produce, canned beans and spices…all healthy!). The point is, that if you want to eat healthy, but want to save money, think about getting a membership to Costco. I am not familiar with BJs or Sam’s Club, but I would imagine they would also carry some fantastic products to remain competitive.

Do you shop at Costco? What healthy foods have you found?

1. Omega-3 Dense: Although walnuts are also high in Omega-6s, one serving provides almost 91% of your daily value for Omega-3 essential fatty acids.  This is important because our body can’t manufacture essential fatty acids on their own.  Omega-3s are known to protect our heart, promote cognitive function and provide anti-inflammatory benefits.
2. Immune Booster: Due to its containing ellagic acid, an antioxidant, walnuts are wonderful in supporting the immune system.
3. Decreases Cholesterol Levels: Due to their high content of monounsaturated fats, walnuts may be helpful in reducing cholesterol and as a result, can potentially reduce risk for cardiovascular disease.
4. Supports Healthy Sleep: Walnuts contain melatonin in bio-available form, which is helpful in promoting a good night sleep.
5. Increased Bone Health: Omega-3s help to prevent excessive bone loss, while the protein in the walnuts help to build muscle.  Those with more muscle tend to have stronger bones than those who don’t.
6. Weight Management: Studies have shown that those who eat nuts at least twice a week are less likely to gain weight than those who never or almost never do.

Ways to Enjoy Your Walnuts:

Remember that walnuts are still high in fat, so you don’t need to eat a lot to get the benefits.  A recommended serving size is 1/4 cup.  Walnuts are great in a variety of ways, try these to get in your daily dose.

1. Oatmeal: Round out a bowl of oatmeal with one-quarter cup of walnuts, some fruit and a dusting of sucanat for a delicious start to your day.
2. Salads: Salads can be a meal if you dress it right.  Mix spinach, 2 oz. grilled chicken, red onion, fat-free feta, 1/8 cup of walnuts, 1/8 cup of raisins, and balsamic vinegar and olive oil for a tasty and filling salad.
3. Chicken Salad: Take a grilled chicken breast and dice it up.  Mix with a tablespoon of fat-free plain greek yogurt, 1/4 cup of apples (diced) and 1/8 cup of chopped walnuts.  Salt and pepper to taste for a yummy chicken salad.
4. Mid-Day Snack: Pair an apple with one-quarter cup of walnuts.
5. Dessert: Bake an apple pie with walnuts in the filling; or add to your favorite chocolate chip cookie recipe.

Do you have any favorite ways to enjoy walnuts?

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

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Although the old mantra of “an apple a day keeps the doctor away” is pretty ingrained, the average American consumes a mere 65 apples a year.  That is barely once or twice a week, or 2 months out of the year!  Seems like Americans could benefit from upping their intake.  Here’s why:

1. Cancer Prevention: Various studies have shown that eating apples helps prevent the development of various cancers, including: breast, lung, colon and liver cancers.
2. Lung Health: Daily apple consumption helps to lower symptoms of asthma and protect against lung disease.
3. Heart Health: As a result of a unique combination of phytonutrients, flavenoids and fiber, apples help support heart health and lower cholesterol.  Many of these nutrients are found in the skins, so be sure to choose organic and eat the apple unpeeled.
4. Memory and Aging: In a study done at Cornell University, quercetin, an ingredient found in apples, was found to potentially protect brain cells from damage that may result in Alzheimers.
5. Bone Strength: Ingredients phloridzin (found only in apples) and boron help to increase bone density and strength.

And if an apple’s benefits are the least of your interest, maybe some little known facts would be:

1. Top apple-producing country: China
   
2. Top 5 apple-producing states: Washington, New York, Michigan, Pennsylvania, and California.
3. Varieties: If you think that Granny Smith or Delicious are a couple of several varieties to choose from, think again. More than 7500 varieties of apples are grown in the world, with 2500 grown in the United States.  Red Delicious is the most popular in the US and Golden Delicious is 2nd.
4. Native Heritage: Of all 2,500 varieties of apples, the ONLY apple that is native to North America is the crabapple!
5. Biblical Reference: Although most of us think of Eve tempting Adam with an apple, there is actually no mention of an apple as the forbidden fruit in the Bible.

Want some ideas to get your daily dose?  Here are some ways to enjoy:

• In an apple-banana protein shake
• With a tablespoon of 100% all-natural peanut butter
• In yogurt with honey
• In your oatmeal
• In your salad: Mix with mixed greens, walnuts, grapes and a tablespoon of gorgonzola.  Serve with EVOO olive oil and balsamic vinegar.

Do you like apples? How do you most enjoy eating them?  How often do you eat them?

Avocados are native to climates where the temperature stays warm year round.  Some say that it is the most nutritious fruit, as it contains protein, healthy fats, vitamins and minerals and a whopping dose of fiber.  Here are some health benefits that avocados provide:

1. Heart Disease: A rich source of oleic acid, a monounsaturated fat, avocados reduce the risk of heart disease by lowering cholesterol.
2. Cancer Fighter: Avocados have been used in both the prevention and treatment of prostate and breast cancers.  Scientists have determined that avocados contain a cancer fighting toxin.
3. Anti-Aging: Rich in antioxidants, avocados fight free-radicals known to age our skin.  Not only do they keep our skin healthy through ingestion, but avocados can be used topically to treat skin disorders.
4. Sexual Healing: The word ‘avocado’ comes from the Aztecian word for testicle, ahuacatl.  Apparently, the avocado was used as a sex stimulant an has been considered an aphrodisiac.
5. Weight Loss: Because avocados are high in monounsaturated fat, they have the ability to suppress appetite.  Also, avocados are high in fiber which slows digestion.  The slower your digestion, the more likely you will feel satiated between meals.  Because avocados are a nutrient rich food, providing 20 or so vitamins, minerals and phytonutrients, you are eating high quality food…making you need less.

Nutrition Facts: Per 1/2 an avocado

Selecting an Avocado: Choose avocados that are unblemished and are slightly soft.  Most supermarkets sell them under-ripe, so it is best to let them sit unrefrigerated for 2 to 4 days to ripen.

Ways to Eat Them: Although a good guacamole is always enjoyable, you can throw avocados into a salad or onto a sandwich to get your daily dose.  Be forewarned though, although avocados are very healthy, they are still very high in fat, so it is best to keep to no more than a serving a day.

Are you a fan of avocado?  Do you eat them often?  How do you like to eat them?

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• Healthy Fats are Still Fat
  

As I’ve gotten older, salad continues to be a huge part of my diet.  Is a matter of fact, most lunches and dinners consist of at least a salad appetizer, if not a salad entree. So, when people complain to me that salad is not very fulfilling, it is hard for me to understand.  When I ask them what they put in their salad, however, it becomes clear why they are unsatisfied:  Plain and simple, they are not putting enough nutrition and calories in their salad!

Look, salads are a great, healthy food that can be VERY filling and nutritious.  But, you have to stop treating salads like diet food and start treating them like meals.  Here are some great ways to ensure that your salad leaves your feeling satisfied:

1. Include Protein: Most salads are not fulfilling because they are lacking in protein.  Granted, salad by definition focuses on vegetables, but protein is crucial to making you feel fuller, longer.  Further, protein boosts your metabolism by ensuring you are maintaining muscle mass, which burns more calories than fat.  Here are some ways to get some healthy proteins into your salads:

• Chicken: Opt for white meat that is either baked or grilled.  Avoid fried chicken, chicken salad or dark meat.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Salmon: Loaded with Omega 3s, salmon provides you with protein and healthy fats to keep you fulfilled.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Low-Fat Cheese: When possible, opt for low-fat or fat-free cheese.  This will help to keep the saturated fats down in your meal.
  • Portion: 1/4 cup
• Nuts: Nuts give your salad an extra crunch and provide you with wonderful fiber, protein and nutrients.
  • Portion: 1/4 cup
  • Find out which nuts are healthiest…
• Beans: Beans are loaded with fiber and protein.  Both of which are really important in keeping your tummy satisfied.
  • Portion:  1/2 cup
  • Find out which beans are highest in fiber and protein…
• Note: If you are a vegetarian, combine the nuts and beans in your salad to make a complete protein.
  

2. Quality of your Vegetables: Throwing some iceberg lettuce into a bowl and calling it salad is like calling a few knock-knock  jokes comedy.  It just doesn’t make the grade.  Vegetables are obviously a key ingredient in a salad.  They provide tons of vitamins and minerals and are a great source of fiber.  Use those vegetables that provide the most nutrients for the punch.  Further, the more colorful your salad, the more vitamins and minerals you will be getting.  Here are some of the most nutrient dense vegetables:

• Baby Spinach/Dark Leafy Greens: When it comes to lettuces, aim to ditch the romaine and iceberg for more dark, leafy lettuces and greens.   Spinach, especially, is filled with nutrients that ward off heart disease, colon cancer and autoimmune diseases such as arthritis and osteoporosis.
• Tomatoes: If you didn’t know already, tomatoes are actually a fruit.  However, they are often used in salads.  Tomatoes are filled with lycopine, which helps to fight cancer.  They are also filled with Vitamins A and K, keep blood pressure low and contain free-radical fighters called antioxidants.
• Broccoli: Filled with antioxidants, high in folate, Vitamin C and beta-carotene, and a great immune system booster.
• Carrots: Carrots are filled with antioxidants and Vitamins A and C.  They are wonderful for keeping eyes healthy, and skin and hair looking their best.
• Onions: Whether or not you are an onion fan, onions are great at warding off heart disease, diabetes and osteoporosis.
• Bell Peppers: The best part of bell peppers is that they come in a rainbow of colors (there are actually purple bell peppers!) and are filled with tons of nutrients that ward off heart disease and cancer.
• Cucumbers: Cucumbers taste great in salads.  It is wonderful for hydrating the body, and helps lower blood pressure.

3. Quantity of Vegetables: It kills me when I see people go to the salad bar and put only a few vegetables in the smallest sized container and call that lunch.  No wonder they aren’t satisfied!  Truth is, it is really hard to overdo the amount of vegetables you eat.  The more the better.  Veggies are very nutritious, are high in fiber and have very little calories due to their high water content.  Further, the more veggies you include, the more likely you are going to fill up and feel satisfied.  So go for that large container and fill it to the brim!

When you dress the salad, always use olive oil and vinegar, or if you want a premade dressing, use a vinaigrette.  This will help to keep saturated fats, sugar and sodium out of the goodness of your salad.

Try these tips out and see how filling your salad feels. Do you eat salad for a main course?  Do you use these tricks?  Do you have your own tricks to make them filling and healthy?

Related Topics:

• Top Ten Salad Saboteurs
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• How Healthy are Your Nuts?
• How Healthy are Your Beans?
• Vitamin and Mineral Facts
• Importance of Protein and other Nutrients
  

Unfortunately, there are a lot of foods that we believe to be healthy, whether it be a result of advertising, word-of-mouth or misconceptions, that truly aren’t.  Here are my top seven ’seemingly healthy foods’ that don’t make the grade:

1. Instant Oatmeal: We all know how good oatmeal is for us.  It lowers cholesterol, is high in fiber and is packed full of whole grains.  Instant Oatmeal, however, isn’t so healthy.  Here’s why:  Although Instant Flavored Oatmeal is low in fat and cholesterol, it is higher in sugar, higher in calories, lower in protein and lower in fiber per serving as compared to its whole rolled oats counterpart.
2. Turkey Burgers: If you are a hamburger lover, but are trying to be healthy, you might think that the Turkey Burger is the way to go.  Think again.  Although most Turkey Burgers are leaner than those made with red meat, they still have a whopping dose of fat and cholesterol.  And still, Turkey Burgers can actually be worse for you than extra lean beef patties.  If you are trying to eat healthy, look for a Veggie Burger option instead.
3. Canned Soup: Just like salad, soup has been touted as a noble lunch food for dieters.  Unfortunately, soup can be surprisingly unhealthy.  Granted, there are some very healthy options, but once again, the label will reveal how much so.  Many canned soups tend to have a very high amount of sodium (sodium is often used in pre-packaged foods as a preservative).  Further, many soups can contain cream and full-fat milk which can cause your soup to be high in saturated fat.  Look for the lower sodium and broth based varieties if you want to go the soup route.
4. Granola and Granola Bars: Somehow, granola has become the begin all and end all of what is considered healthy.  Sorry folks…although granola has some very healthy ingredients (rolled oats for one), it also contains tons of sugar, saturated fats (from ingredients like coconut) and sodium.  Opt for nutrition bars and cereals that are high in fiber, contain whole grains and protein, and are low in sugar and sodium.
5. Soy Products: Yes.  Soy can be healthy.  That said, when products use soy among a variety of other ingredients, the nutritional value of raw soy can be diluted (sugar and fats).  If you want soy, opt for soybeans in their more natural state (edamame).  Otherwise, look to incorporate other protein types into your diet.
6. Flavored Yogurt: Especially now, with all of the ‘Digestive Yogurts’ on the market, people gobble up yogurt, thinking it is a healthy choice.  Unfortunately, unless you are eating plain yogurt, most flavored yogurts are packed with sugars, high fructose corn syrup, chemicals (sugar free varieties especially), fillers and preservatives.  Instead, eat plain, or even better, Greek Yogurt (higher in protein and lower in sugars) and mix with fresh or frozen berries.
7. Fat Free and Reduced Fat Foods: Most foods that have to be reduced in fat, are then pumped with fillers, preservatives and sugars.  Snackwell Cookies is a great example.  Granted, there are some foods that come in low-fat and leaner varieties (milk and meat) that are fine, but be sure to read the label on foods that are reduced fat.  More often than not, you will get a lot more than you bargained for.

Being an expert at reading nutrition labels is truly the best way to know if a food is healthy or not. Do you have a favorite unhealthy healthy food?

Related Topics:

• Is Yogurt Really a Healthy Choice?
• The Healthiest Nutrition Bars
• Misleading Nutrition Labels
• How to Read Nutrition Labels 101
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Then it dawned on me. Spa food or in more common terms ‘Spa Cuisine’ is highly misunderstood. It has a bad reputation of being flavorless, unfulfilling and boring. The reality is that spa cuisine can be quite delicious. Although the definition of spa cuisine may differ slightly from spa to spa, there are some general characteristics you can count on, and trust me, all are positive:

1. Natural Ingredients: Processed and refined foods are minimized and instead, spa cuisine uses fresh and natural ingredients that are good for you and are whole in nature.
2. Seasonal Appropriate: Most spa cuisine menus incorporate in-season ingredients. Some spas may even grow their own produce. This ensures that the ingredients are always available and are as fresh as possible.
3. Colorful: Often, meals served at spas are very colorful. The more color that is on your plate, the more you are eating diversified nutrients, vitamins and minerals. Additionally, colorful plates are more aesthetically appealing and promise to be more appetizing.
4. Well-balanced and Nutritious: Meals served at spas often concentrate on providing balance and variety in the dishes they serve. They want to ensure that guests get a good balance of macronutrients (protein, carbohydrates and fats) in their meal. Each calorie you consume is meant to provide you with healthy nutrients, vitamins and minerals.
5. Quality Ingredients: You can be sure that the food you eat is high in quality. Protein sources will be lean and will come from both animals and plants. Carbohydrates will be unrefined, and will include fresh vegetables, fruits and whole grains. And incorporated fats will be of the healthiest types, including olive oil, sunflower and canola oils.
6. Taste and Flavor: As opposed to focusing on delivering large quantities of mediocre tasting food (think Chinese Buffet), spa cuisine focuses on satiating your appetite by delivering appropriately portioned dishes that are high in quality, taste and flavor.
7. Uniqueness and Creativity: Spas often create recipes that use spices and ingredients that are a bit nontraditional. Additionally, when it comes to indulgences and dessert, they come up with creative ways to satisfy your sweet tooth without causing major impact to your waistline or sacrificing taste.

So next time you are about to turn your nose up to spa cuisine, think again. You might be pleasantly surprised!

Have you tried spa cuisine? What did you think and where did you have it?

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