As a busy New Yorker who wears a lot of hats in my professional life, I’m all about finding ways to make healthy on-the-go eating easy. My kitchen cabinets are stacked with all manner of reusable containers. I don’t have time for messes, and I hate shelling out big bucks for things I could easily make myself, so I always have my eye open for new containers to use in my own life and to recommend to my clients who are trying to make that meal-prep thing a lasting habit.

This jar from Lékué is an adorable alternative to other reusable containers that help make healthy eating and meal prep more appealing.  Made of BPA-free plastic, it’s safe for use in the microwave for up to two minutes, and appropriate for temperatures up to 212°F and as low as -4°F. The model I reviewed was the 20-ounce, but this also is available in a 14-ounce size. It’s comprised of the jar, a lid and an interior cup that can be adjusted to suit different proportions of what you’re storing in it — this is key if you want to keep wet and dry ingredients separate!

I loved the simple design because it’s lightweight yet durable. It didn’t spill or leak even when getting jostled around in my bag. Something that’s dishwasher-safe or at least easy to clean by hand is essential for me, and this is both! The jar came with a little guide with suggested meal and snack ideas and visual examples — love that!

I found that the best uses for this were overnight oats and for putting yogurt and berries in the bottom and then something crunchy in the cup on top. It’s also great if you want to make an on-the-go smoothie bowl or “nice” cream parfait and tote some seeds or granola to sprinkle on top. I also enjoyed using the jar for sliced veggies and hummus or guacamole for savory options. I don’t love eating hot foods out of plastic, but if you wanted to put soup or chili in the cup and carry crackers to put on top, this would also be good for that.

While it’s not a deal breaker, it would be great to have utensils to go with this — even a fold-up spork that tucks into the lid or that can be snapped to the side could be helpful for people who are trying to keep things as streamlined as possible. I would also love to see lines to measure volume so that it’s possible to measure how much of a certain food or liquid you’re adding. The size might make it hard to practice good portion control for someone who likes to see a lot of food in the container they’re eating from.

Overall, I think this jar is super-handy for eating healthy on-the-go and makes a great addition to any healthy living routine.

The post The Jar-to-Go: Totally Adorable and Totally Practical appeared first on HealthStylz.

I often encourage my clients to think beyond the bun and try their burger over salad. It’s a great way to combine the tastes you love and get in your veggies.  An added bonus: Skipping the bread leaves more room to enjoy a favorite carb-rich side like sweet potato fries or corn on the cob. Feel free to customize and play around with different types of meat and toppings.

Hamburger Salad

Serves 1

Ingredients

• 1 teaspoon whole-grain mustard
• 2 teaspoons olive oil
• 1 tablespoon balsamic vinegar
• 2 cups mixed greens
• 4 cherry tomatoes, halved
• 1 small cucumber, sliced into half-moons
• 1 hamburger
• Optional add-ins: cheese, sauerkraut, avocado, caramelized onions, sauteed mushrooms, roasted vegetables, etc.

Directions

1. To make dressing, whisk together mustard, oil and vinegar. Set aside.
2. To assemble salad, combine greens, tomatoes and cucumber in a large bowl. Include any desired additions and toss salad with dressing to coat.
3. Cook burger to liking with a minimum internal temperature of 160°F, and top salad with cooked burger.

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In the Kitchen

Of the more than 50 varieties of watermelon, the most common kinds are seeded, seedless, picnic, icebox and yellow or orange-fleshed. They typically range in weight from about 5 pounds to more than 30 pounds.

Seedless watermelons, which first were produced commercially in the 1990s, tend to be less sweet than seeded. In actuality, seedless watermelons have tiny, undeveloped, easily digested seeds, so while they aren’t technically seedless, there aren’t any large seeds to spit or pick out. Picnic watermelons are the large, red variety many of us picture when we think of watermelon. They typically range in size from 15 pounds to 45 pounds. Icebox watermelons are tiny and more suited to serving just a few people. They tend to grow to anywhere between 5 pounds and 15 pounds. Although red-fleshed watermelons may be the most familiar to shoppers, yellow and orange varieties also are available. The color of the watermelon skin and rind can vary as well, from rich green to yellow.

When selecting a whole watermelon, look for a firm, symmetrical melon that is heavy for its size and free of bruises, dents and gashes. Ideally, the underside of watermelon should have a yellow spot from where it sat on the ground. When buying pre-cut watermelon, avoid pieces that look slimy or mealy.

Watermelon can be enjoyed raw, either on its own cut into wedges or cubes, or added to other dishes. Its high water content makes it ideal for blending into a beverage or cold soup, such as gazpacho. Watermelon wedges also can be grilled to make a fruity side dish. A little salt brings out the natural sweetness.

In the Clinic

Evident from its name, watermelon is very hydrating — it is about 92 percent water. That high water content also means it is fairly low in calories: a one-cup serving contains 46 calories. In addition, watermelon contains about 17 percent of the daily value for vitamin A and 20 percent of the daily value for vitamin C, both of which are essential for immune system function and healthy skin.

A one-cup serving of watermelon also boasts 170 milligrams of potassium, a mineral needed for countless body processes. Although tomatoes tend to get the most attention when it comes to lycopene, watermelon contains 40 percent more of this antioxidant than raw tomatoes. Lycopene gives certain fruits and vegetables a bright red color and has been studied for its possible role in reducing risk of conditions such as cancer, cardiovascular disease and macular degeneration.

In Quantity

Because it requires minimal cooking, watermelon works well in salads, cold soups and blended beverages. A whole watermelon with the rind intact can be stored in the refrigerator, if possible, or at room temperature for a week. Before cutting, it is important to wash the outside of the rind to prevent potential spread of foodborne illness. Cut watermelon should be wrapped tightly (cubed pieces should be stored in an airtight container) and refrigerated for up to four days. Firm, ripe watermelon can be cut in slices or cubes and frozen to use in smoothies — it also is sold this way in the frozen fruit aisle. However, frozen watermelon may have a mushy consistency when thawed.

Jessica Cording, MS, RD, CDN, is a registered dietitian and writer in New York City. She is a Stone Soup blogger and author of jessicacordingnutrition.com.

Pickled Watermelon Rinds

Developed by Natalie Rizzo 

Servings: 12
Serving size: ½ cup (140 grams)
Prep time: 30 minutes
Cooking time: 12 minutes

Ingredients

• 5 cups watermelon rind with pink flesh removed (from a 4-pound watermelon)
• 1 cup (240 milliliters) apple cider vinegar
• 1 cup (240 milliliters) water
• 1 cup granulated sugar
• 1 star anise
• 1 tablespoon pickling spice
• 1 tablespoon fine sea salt

Instructions

1. Using a vegetable peeler or paring knife, remove the tough green outer layer from watermelon rinds and discard. Cube watermelon rinds. In a large saucepan, combine vinegar, water, sugar, star anise, pickling spice and sea salt. Bring to a boil. Place watermelon rinds in boiling solution and cook for 2 minutes. Reduce heat to low and simmer uncovered for 10 minutes. Set aside to cool for about 1 hour.
2. The liquid mixture can still be warm when poured in the storage container, but it should not be hot. Once cool, place the watermelon rind mixture in an airtight container and refrigerate for up to 2 weeks. Wait until the watermelon rind is cold before tasting. It should have a crunchy consistency and be a translucent color.

NUTRITION PER SERVING:
Food & Nutrition is dedicated to providing accurate information to its readers. We are unable to calculate nutrition information for this recipe due to lack of available credible nutrition information for watermelon rinds and multiple variables affecting sugar and sodium absorption during the pickling process.

The post Watermelon: A Sweet Summer Fruit That’s Delicious and Nutritious appeared first on HealthStylz.

According to the 2015-2020 Dietary Guidelines for Americans, a healthy adult can safely consume up to 400 milligrams of caffeine per day. That’s about three to five 8-ounce cups of brewed coffee per day. Keep in mind, though, that some brands can have as much as 200 milligrams per cup. A shot of espresso has about 75 milligrams of caffeine, and energy drinks range from 47 to 163 milligrams of caffeine per 8 ounces. Tea also provides caffeine, depending on the type and steeping duration. According to the Mayo Clinic, black tea, for example, contains anywhere from 14 to 70 milligrams per cup, and green tea has 24 to 45 milligrams.

Caffeine tolerance can vary from person to person, and many factors can impact how the body metabolizes caffeine, including smoking, some medical conditions and use of certain medications such as oral contraceptives.

Pros

A small to moderate dose of caffeine (20 to 200 milligrams) can make you feel more alert, focused, energetic and upbeat and has been associated with some neuroprotective benefits like enhanced short-term memory and reduced cognitive decline risk. Caffeine also has been shown to help the body perform better during physical activity. It can be central to many social gatherings, as well — think meeting a new person or reconnecting with loved ones over a cup of coffee or tea.

Cons

Some research indicates that a larger dose of caffeine (200 mg or more) can cause symptoms like jitters, increased anxiety, GI discomfort and changes in heart rate. It also may disrupt sleep cycles. Caffeine withdrawal is another drawback. Low-grade symptoms like sleepiness, headache and lethargy can occur, but some people even experience flu-like symptoms if they don’t get their fix. This can disrupt your overall daily function, and that groggy feeling that sends someone running to the coffee machine often is written off as lack of shut-eye or stress rather than addressing the underlying caffeine addiction. It's an easy cycle to slip into, but a hard one to escape.

It’s also worth pointing out that coffee and tea beverages often are a vehicle for sugar or may be paired with a sweet treat like a pastry, so be sure to take both caffeine and calories into account.

What To Do

If you suspect your caffeine intake is too high, make a plan to get to a more realistic level. Don’t pressure yourself to quit cold turkey if it’s not realistic for you (or medically required). Small changes add up to lasting changes, and setting smaller, measurable goals gives you a chance to appreciate your success and build on it. For example, if your long-term goal is to cut back from six cups of coffee to one, start with getting it to five for a week and gradually scale back. Some other tips:

State your goal clearly: Decide how much caffeine you want to get in the habit of consuming and decide whether a cold turkey or more gradual approach is right for you. Knowing how much of a change you need to make gives you a destination on which to base your roadmap and will help you be more successful than if you just vow to “cut back.”

Identify your barriers: Maybe you have some caffeine dependence but you also enjoy the ritual of a hot cup of tea or an afternoon iced coffee that gives you a reason to get outside or take a break. Maybe a caffeinated beverage is part of your morning “me” time before the rest of your home wakes up. Tune in to what role caffeinated beverages play in your life and brainstorm alternatives, such as changing your order from a large to a medium cup.

Be prepared for withdrawal symptoms: They’re unpleasant, but part of the deal. Knowing what to anticipate and that withdrawal symptoms are temporary can help you work through them. If feasible, plan tasks that require focus for times you have more energy, or give yourself a few breaks throughout the day.

Keep your nutrition game strong: Sugar cravings and a hankering for energy-dense, fatty foods often crop up when someone’s trying to cut caffeine. Talk down those cravings by acknowledging their cause and fuel yourself appropriately with well-balanced meals spaced throughout the day that provide a balance of protein, complex carbohydrates and healthy fats. This will help keep up your energy. Even mild dehydration can make you feel fatigued, so drink up. Thinking about a coffee run? Have a glass of water or a cup of decaf coffee or herbal tea first, and then decide whether you still need coffee.  

Be physically active: The endorphins released during exercise can help boost your mood and energy. If you’re feeling too wiped for a trip to the gym, try a brisk walk or some other gentle movement you enjoy.

Establish a sleep routine: This is a great time to get a handle on your sleep routine. Aim to wake up and go to bed around the same time every day — even on weekends. Giving yourself an hour to “power down” at night can help you fall and stay asleep.

Set a caffeine curfew: Decide when to cut yourself off for the day based on your bedtime and how strongly you feel caffeine affects you.

If you’re really struggling, talk with a doctor or registered dietitian nutritionist to come up with a plan to help you meet your caffeine goal.

The post Is It Time to Cut Back on Caffeine? appeared first on HealthStylz.

A 2012 survey from the American Academy of Otolaryngology-Head and Neck Surgery Foundation estimated that one in 25 U.S. adults is impacted by dysphagia. With dysphagia, it takes more effort for food or fluid to move from the mouth to the stomach. It may be a temporary or chronic condition, and it also can be an indication of a serious illness.

Individuals with dysphagia may be able to tolerate some solids, while others require primarily soft or even entirely pureed food. Though these modifications can make it possible to safely meet nutritional requirements, they can also have a negative impact on the dining experience, appetite and overall health. Having to eat a pureed diet, for example, can make people feel uncomfortable having meals with others, especially if those meals aren’t visually appealing, which can lead to decreased intake and dining isolation.

Modified texture diets don’t have to be boring, though! Health care practitioners and foodservice companies are putting more effort into improving the pureed experience with molds, creative recipes and a focus on flavor. A lot of these techniques even can be utilized at home.

Jenny Overly, a registered dietitian and Director of Nutrition, Health and Wellness for food and dining management company Unidine, works with RDNs in senior living, where many residents are affected by dysphagia. As part of its Puree with a Purpose program, the company creates visually appealing pureed meals using tools like food molds, and trains chefs on methods to enhance nutrition, flavor and overall dining experience.  

She explains that because so much of our enjoyment of food is visual, the impact of more appealing pureed food has been meaningful in helping residents meet their nutritional needs and enjoy meals in a social setting. “What we see,” says Overly, “is that people start to eat more — and eat more real food — and become more comfortable. It’s exciting for us as dietitians to have actual food in our toolbox.”

Chris Greves, Unidine’s Director of Culinary for Senior Living Training and Development of Culinary Teams, says people preparing dysphagia meals at home should “think about flavor and about what you’re using to get the texture you want.” His tips include:  

Equipment Essentials:

• Blender
• Food processor
• Small blender for smaller portions
• Ricer
• Piping bags
• Food molds

Tips and Tricks:

• To safely puree something like a chicken breast into a uniform texture, chop the cooked meat into pieces before throwing in the blender.
• To preserve flavor, use broth or milk. Water that seeps into food, especially meat, can dilute the taste.
• Use herbs and spices to season food.
• Though gel and powder thickeners have their place, Greves recommends food-based approaches like adding crustless white bread to puree mixtures.

Whether you’re just getting acquainted with modified texture diets or simply learning to expand your repertoire, don’t be afraid to try new things. 

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Dairy products like milk, yogurt and cheese are perhaps the best-known dietary sources of calcium. There are some people who don’t include milk products in their diets whether due to lactose intolerance, milk protein allergy, a vegan diet or simply preference. A lot of people think supplements and fortified foods are the only choices to meet their calcium needs when milk is off the menu, and while those things certainly have their place to address gaps in the diet, there are lots of non-dairy foods that are natural sources of calcium.   

Some High-calcium Foods to Try: 

• Tofu made with calcium-sulfate 350 mg per ½ cup 
• Sardines, canned, with bones 325 mg per 3 ounces 
• Cooked collard greens 210 mg per ½ cup 
• Cooked bok choy 190 mg per ½ cup 
• Canned salmon 181 mg per 3 ounces 
• Figs 135 mg per 5 figs 
• Cooked white beans 120 mg per ½ cup 
• Cooked spinach 99 mg per ½ cup 
• Almonds 93 mg per ¼ cup 
• Cooked kale 90 mg per 1 cup, raw 
• Chia seeds 60 mg per tablespoon  
• Sesame seeds 51 mg per tablespoon 

Keep in mind that one cup of cow’s milk provides about 300 milligrams of calcium. Also, to help your body efficiently absorb calcium, make sure you’re consuming adequate vitamin D, whether through food sources or a combination of food and supplementation. Current Recommended Dietary Allowances for adults under 70 and kids over 13 is 600 IU per day. For adults over 70, the recommendation is 800 IU per day. Vitamin D food sources include fatty fish and fish liver oils as well as eggs, mushrooms grown under UV light and beef liver. Supplementation may be needed.  

Here’s an example of how easy it can be to boost your calcium intake by incorporating a few calcium-rich foods into each meal. This recipe packs in a whopping 495 milligrams per serving.  

Sesame Kale and Tofu 

Recipe developed by Jessica Cording, MS, RD, CDN 

Serves 4 

Ingredients  

• 1 cup cooked quinoa 
• 1 tablespoon sesame oil 
• 1 small onion, diced 
• 1 clove garlic, minced 
• 1 15-ounce block tofu, cut into cubes 
• 4 cups kale, torn into small pieces 
• ¼ cup sesame seeds 

Instructions  

1. Heat oil in large saucepan over medium heat. Add onion and cook until translucent. Add garlic and cook until fragrant, about one minute.  
2. Add tofu. Stir a few times to prevent sticking. Cook until just beginning to brown.  
3. Add kale. Cook until wilted.  
4. Toss quinoa into kale and tofu mixture.  
5. Divide stir-fry between four dishes. Garnish each dish with a tablespoon of sesame seeds.  

The post Help Meet Calcium Needs with Non-Dairy Sources appeared first on HealthStylz.

I’m always interested in learning about new products that may encourage my clients to drink more water. The unique design of 50 Strong’s Simply Better Gym Bottle helps water flow better than traditional bottles, so you don’t have to tilt your neck as far back to get a sip. It comes with a bit of a learning curve, though. If you’re like me, it might take a few tries to break your normal water bottle habits.

I also liked its Tornado Mixer feature, which creates a sort of cyclone inside the bottle, making it handy for shaking some protein powder into your water or adding lemon juice.

There were a couple of minor complaints: The bottle doled out bigger sips than I’m used to, and I also didn’t love that the pocket wasn’t actually a pocket, which made me worried that my gym card and keys could get wet. And, while I appreciated that these bottles are dishwasher safe, they’re a little big to fit in my New York City-tiny kitchen cabinets, and I hate countertop clutter. For people with normal-sized kitchens, this probably wouldn’t be an issue.

All in all, these bottles are a great way to brighten up a dull desk space while also reminding yourself to stay hydrated.

The post A Bright, Better-flowing Water Bottle appeared first on HealthStylz.

What Dietary Iron Does

Dietary iron is an important mineral that serves many purposes in the body. It's needed to make hemoglobin, a part of red blood cells that helps transport oxygen and carbon dioxide through the body. Adequate iron intake is essential for growth and development, normal cell function and synthesis of hormones and connective tissue.  

Dietary iron recommendations vary depending on age and gender:

• Males aged 14 to 18: 11 milligrams per day
• Males 19 and older: 8 milligrams per day
• Females aged 14 to 18: 15 milligram per day
• Females aged 19 to 50: 18 milligrams
• Pregnant females: 27 milligrams
• Females 51 and older: 8 milligrams

The groups most at risk for iron deficiency are teenage girls and premenopausal women because they lose iron through blood every month during menstruation; pregnant women; infants; and young children.

Certain individuals are actually at risk of excessive iron intake. For example, individuals with hemachromatosis need to be mindful of how much iron they consume, as the condition causes increased iron absorption.

Two Forms of Iron

Iron is found in two forms: heme and non-heme. Heme iron is more highly absorbable and comes from animal sources such as beef, chicken, pork and fish. Non-heme iron comes from plant sources and fortified products (and also from animal sources).

Reaching the recommended amount of iron can be difficult, and may be even more so for those who do not consume meat. That said, it's absolutely doable, it just takes a little extra planning.

Plant-Based Sources of Iron

Beans
Cooked white beans provide 4 milligrams of iron of per ½-cup serving; kidney beans provide 1.5 milligrams; and black beans provide 2.2 milligrams of iron. They're all great options for iron.

Dark Leafy Greens
Enjoyed in a salad, blended into a smoothie or cooked and served, dark leafy greens such as chard, kale and spinach are a convenient way to up iron intake.

Lentils
Perfect on a salad, in soups, served with cooked veggies or made into burgers, a ½-cup serving of lentils cook quickly and contribute 3 milligrams.

Tofu
A ½-cup serving of tofu provides 2 milligrams of iron.

Whole Grains
Quinoa, brown rice and oats are just a few of the many iron-rich whole grains.

Fortified Products
It may feel like "cheating," but fortified cereals and grain products can make a big difference, especially when it comes to busy days or picky eaters. Many products provide up to 100-percent of daily value for iron.

Don't Forget Vitamin C

One last note — be sure to accompany plant sources of iron with vitamin C-rich foods to promote iron absorption. For example, a chili made with black beans, peppers and tomato; or lentils and leafy greens served over vitamin C-rich cauliflower rice.

Or, this Eggplant Lentil Soup. It provides a combination of iron-rich lentils and vitamin C-packed tomatoes. Serve over steamed greens to boost your iron intake even more!

The post How to Get Iron from Plant Sources appeared first on HealthStylz.

But What about the Risks of Red Meat?

Since the World Health Organization released its October 2015 report warning of the links between red and processed meats and cancer, many consumers have struggled with establishing a sense of moderation with these foods. Lamb (along with beef, veal, pork, mutton, horse and goat) is considered a red meat, which was classified as Group 2A, meaning they are probably carcinogenic to humans. What this means is that associations between consumption of these foods and the development of colorectal cancer (as well as pancreatic and prostate cancers) were observed in epidemiological studies, but that other contributing factors couldn't be conclusively ruled out. 

Red meat has also been part of discussions around heart health for years, in large part because of its high saturated fat content. The 2015 Dietary Guidelines recommend limiting saturated fat intake to 10 percent of daily caloric intake — about 22 grams per day for someone on a 2,000-calorie diet.

For these reasons, it may be beneficial to eat red meat in moderation and focus mainly on plant-based sources of protein, along with eggs, fish, poultry and dairy products, while emphasizing unsaturated over saturated sources of fat. Depending on what other foods you consume, red meat could be a once-a-month food — or, if this sounds like an absurdly low number, a once-a-week or twice-a-month food.

Lamb's Nutritional Profile

All that considered, lamb does provide some essential nutrients. A lean three-ounce serving provides about 16 grams protein and 15 percent of daily iron needs. Lamb is also a rich source of vitamin B-12, niacin, riboflavin, phosphorous, zinc and selenium.

My grandmother's recipe also features oregano, garlic and olive oil, all of which have been noted for their health benefits. Oregano, for example, has been touted for its antiviral, antiseptic and immune-boosting properties. Garlic and olive oil are other heart-healthy staples of the Mediterranean diet.

My father loves to point out that even though my grandmother "ate junk" her whole life, smoked like a chimney, drank alcohol and worked around the clock, she still lived a long time. Maybe this recipe had something to do with it? Either way, it's a delicious Easter tradition in my family! My favorite way to enjoy it is with a side of garlicky greens topped off with a generous squeeze of lemon.

Get even more RDN-approved Easter recipes

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If savory oatmeal sounds too "out there," just think of oats as an alternative to brown rice, quinoa or grits.

The main difference in preparing savory instead of sweet oatmeal is that the spices and add-ons change a bit. Consider the oats a blank canvas. Want more protein? Top with an egg or cook in egg whites. Add some tahini or top with avocado. Or, try a combination of salsa, guacamole and a dollop of Greek yogurt. Or, how about caramelized onions and goat cheese? 

For extra fiber and healthy fats, you can use ground flax, chia seeds or hemp hearts, just as you would with sweet-flavored oatmeal.

The post If You Haven’t Tried Savory Oatmeal, You’re in a for a Treat appeared first on HealthStylz.